WTFitness is going on? – Spot A Scam Series (Part 1)

Results Performance Training has been open since 2011. Between 2001 and 2010 I had to work at a gajillion places as a trainer(also coach, teacher, and more). Today is part one in a series of just about everything they don’t want me to say. Why am I saying this ? My goals are to….

=>Prevent you from making mistakes(save some money and time)

=>Change the life of the person who has experienced terrible service from the fitness industry and is about to give up. WE ARE NOT ALL THE SAME!

=>Teach you to think, for yourself

=> Prepare the next generation of “REAL” Trainers that will then go on to change more lives

=> Create a new category called “Lifestyle Transformation Center”.. That is what we do better than any other place in Williamsburg. A place for the “other 95
%” …….Take your terms gym, personal trainer, crossfit, boot camp, and just throw them out the window. Open your mind and follow my journey through 18 years in this CRAZY industry!

Commercial Gym personal training . I loved the people I worked with and hated how the system prevented me from changing lives. I was forced to follow cheesy sales script to get members to sign up for Personal Training . The script was designed to make the person feel bad about themselves, find stuff wrong with them, and then tell them how long it would take to fix all of these problems. So you can then ask for a long term commitment from a person who has not had a chance to try it out first. We see this model in other health professions. There is more money in making you dependent, not independent. At least those other professions have higher standards for entry. Why they get more respect than us “trainers” ….There are good and bad in EVERY industry.

They have to script the sales process because they hired non sales people(trainers) in their 20s who would have made great trainers if the gyms invested in them. They invested all of their money on the people selling the memberships! That is where all the money is coming from . Selling memberships to people they don’t care about. I say don’t care because 95 percent of them will show up for 3 weeks in January to never come again or be checked on. For those keeping track at home……Everyone in position of power at these places has never trained a person a day in their life. Now if you are in this to be a “Real Trainer” lets keep in mind you won’t be making any real money in this industry until you have put at least a decade in. And you don’t deserve to until you have proven you are passionate enough to breakthrough when everyone else breaks down.

group classes at big box gyms…pretty much worthless for people who need change , from a business model they can’t invest too much into these group session, trainers, or classes. It’s not making them a lot of money. Make them good enough to attract some people . Overall we keep getting back to the same point….people that (kind of) can stay in shape with no help are the only ones who benefit from this system. The people who have no clue will get fooled by this system, frustrated, and then give up. So let me make it clear one more time….If you fall under this category, put your trust in me, HIT REPLY…I WILL CHANGE YOUR LIFE. That is about the only thing I know I can do better than all of these other places.

The commercial gyms are not done taking your money yet…they are going to empty your pocket by selling you shakes that are going to load in more calories than you burned during the entire week of training, or month, because you only went 3 times. I mean some of these places even give away pizza!! WTFitness is going on? So you went for the cheapest gym option and still did not get your moneys worth? Not your fault. You don’t know any better. So now you plan to go to a smaller studio and……

Fad Chain boutique Gyms =>

Smaller Studios are going in the right direction right? Not so fast! They hop on, copy the latest trends. Sadly these trends will be around 5 to 10 years if they are lucky. They sell their soul out with the lowest price option up front just to get people to use for social proof. To make it seem like their programs works. Most of them are franchise models so they can steal transformations from the other 500 locations and make it seem like local people are getting results.

The initial rush to these places is similar to that person who loses 20lbs in 3 weeks. They forgot to build a foundation so that weight will pile back on! 30 people hopping around in a room (even if the trainer was halfway descent, usually not) is too much off the bat ……no personal attention, no attention to details like injury, the other 23 hours. so once again….maybe some people who will get results anywhere or some 20 year old can survive, but, everyone else….???

Now why do people fall for this non sense? Lets not forget you are falling prey to sales geniuses. Well, the genius is the person who sold the gym, not the person who purchased a gym model to use. Their long term downfall is that the people with money have never trained or changed a life a day in their life. These are not real coaches and trainers. The worst nightmare of a real trainer or coach is to be stripped of their creative ability to create and connect. They just pick someone based off how good they look. I mean some of them claim to empower women, but then don’t empower women to be leaders within their organization? There is so much going on in your head, that you don’t even know, is going on in your head!

So now you are listening to a one trick pony gym/trainer who can only sell a pure beat down session in most cases. The problem is the beat down method does one thing well….beats up people and injures them. People only know what they “feel” though, so it’s “better” until, or maybe even after, they get injured? Group atmosphere, adrenaline, endorphins, and a bunch of subconscious and society stuff will fool you into making bad decisions……over, and over, again.

The goal of the business is to scale it as fast as possible for growth….this hurts the people that need us the most! Each new gym in the franchise model is a watered down version of the original. If you are a trainer starting your career here your growth is capped forever. If you are investing in this model just realize it’s like eating at McDonalds. They are popular. But lets stop comparing it to that chef who is a genius at their craft. That restaurant that you went to 20 years ago and still remember?!

Now that I have you thinking, stop it! Stop thinking and HIT REPLY to set up your FREE SUCCESS SESSION with me. My only guarantee is that I WILL CHANGE YOUR LIFE. That is the only thing our studio does better than any other place in the Burg. I believe in you more than you believe in yourself.

Detric Smith, CSCS, ACSM Exercise Physiologist

call or Text 757 589 7028 to set up your FREE SUCCESS SESSION
==>P.S- Current members forward this to a friend who needs their life changed! We can help them schedule their FREE CONSULT AND TRIAL SESSION! And you get entered to WIN A FREE MONTH of training!

Too Busy? Injured? No excuses!!

I get these excuses a lot! Of course if it’s a serious injury that has to be taken care of before starting a training program. Today I am going to give you a few tips to make progress when it seems like everything is working against you!

The first thing Is to realize that if there is no perfect time to start,  that means every time is the perfect time to start. Take one small step towards your goals, today!  The all or nothing mentality is the absolute worst mentality to have when it comes to reaching your fitness goals. Whenever I see someone go from doing nothing for months or years to “all in” for 7 days a week of training  I know it will end in long term failure. The same with extreme diets. Going from what you are currently eating to eating  “perfect” for the rest of your life is a recipe for disaster.

Lets also make sure your goals are realistic.  You can’t complete a 4 year degree in one semester, so stop thinking you will lose 30lbs in 28 days. Too many of you are looking for quick fixes instead of focusing on building a foundation so strong you will never go backwards! If you don’t have a strong foundation you will be the person who starts and stops over and over again. A strong foundation also includes the people you surround yourself with. They will take you from A to B to C, not A to Z overnight. A to Z overnight means you will go backwards in the future! One of the main reasons our members get results is because of accountability and coaching!!

A few tips for those who are busy==>

Start by choosing compound multi joint exercises(work a lot of muscles at once) instead of wasting your time on strength training machines that are doing nothing. Choosing the right 3 to 5 exercises(for you) will work your body in less time (and way more effective) than a bunch of isolation exercises. Most of the isolation stuff is overrated, especially for people short on time. You can’t even pick up a pencil off the ground without using your entire body! So why spend all of your time on useless machines? If you are intimidated by these exercises or don’t know where to start then hit reply and we can schedule a one time session.

Reduce the rest periods between your strength training exercises in order to get more work done in less time.This is a form of progress also! doing more work in less time!! This is how we program our strength training with circuits, appropriate HIIT, metabolic conditioning, and supersets. It also allows you to get the cardiovascular benefit without having to step on a boring treadmill. It is  much safer than the constant pounding that comes with running!!

Understand the law of diminishing returns when it comes to programming exercise. Understand you only get the benefit of what you can recover from!! You don’t need a full hour to workout. You can get a lot done in 20 to 30 minutes if its programmed right! A lot of people are just cutting into recovery with junk volume on exercises that are doing nothing! Some are just causing injuries by doing more than what you are ready for!

Lots of people are viewing people  at big box gyms wasting their time separating cardio and strength training. You know the people who talk in between strength sets and brag about their 90 minute workout! Not too many people really understand how exercise actually helps with transformation. It’s more than burning calories during exercise!! This is why strength training programmed the right way is superior to just cardio for body composition.

Avoid doing nothing! The nothing got you in trouble! It was not because you had a few bad workouts or a few bad meals. It is always because of an extended period of time of doing nothing towards your goals. Success  ALWAYS comes from effort, over time! Do the math on what 1 to 2 workouts a week equals over a year. If you have done nothing at all, and add 1 to 2 workouts a week ,it will improve your quality of life! I see this with our active ageing program and the ability to do everyday task that were not possible a year or 2 before. It’s more than fat loss people!!!

A few tips for those who might have to work around injury ==>

Focus on what you can do!! Follow our red light green light system to help you modify in the group setting! You might have a knee issue but can still do our low impact variations,  Romanian deadlifts, or sled drag variations  compared to squats and lunges. Maybe you have a low back issue and we take you into mobility exercises or single leg work to avoid bending over and putting stress on the back. Maybe we remove all of the getting up and down and jumps if you are just starting. Maybe you have a shoulder issue and replace the pushing with rowing towards your body, more posture work. The options are endless!

Start slower than you think you have to!  We analyze the risk and reward of every action before having you just go exercise. You are almost guaranteed to get hurt if you try to return from a layoff going right back into crazy hard session! It makes me sick to my stomach to see these large group classes that don’t take the time to know everything about you!! Everyone needs to be treated different! A real trainer will take the time to know this and find the right program for you!

Technique is everything!– If you are not doing the exercise right you are getting nothing out of it except an injury!

Your body(and goals) changes over time!  A program that worked for you in your 20s might not be ideal for you in your 40s, 50s, 60, over 70! Maybe a beach body is not your goal and it’s just enjoying life with your grandkids! Maybe it’s time to focus on mobility, flexibility, functional strength, and a program geared towards YOUR SPECIFIC GOALS!!

Building a foundation starts with the FREE 30 minute consultation. I can tell the fitness industry has been watered down with overnight certified trainers and fad programs when people are willing to hand over money before meeting with someone.  You would not give someone money and say “fix my car” if they could not tell you the problem?! Hold us to a higher standard people!! Do your research!! A real trainer will never give recommendations to someone without  knowing what goal you are trying to reach! Your specific challenges!!

During the FREE SUCCESS SESSION we get to know more about you, your schedule, previous exercise history, injury history, goals, budget, preference of group size or if you prefer semi-private/personal training, etc. A quick meeting of about 20 to 30 minutes to see if we are even a good fit for each other!! If you need to set this up just respond to this email or text 757 589 7028. Not like the places where you end up paying for what you are not using. Individualized group personal training, not a group class!

Just about every fitness center out there works for people who will get results anyway. Our goal is to create an atmosphere for the other 95% that are failing to reach their fitness goals. The people who need more than a big box gym or large group class. Who need the accountability and don’t want to pay personal training prices.  You have to make it a priority! You have to view it as an investment that will pay for itself over and over again. HIT REPLY so we can change your life!!

Detric Smith, CSCS, ACSM EP-C

You’re doing it wrong (Technique)!!

I was scrolling through facebook  the other day and saw a video of a group class  that made me want to holler, and throw up both my hands!!! Today Let’s discuss the purple elephant in the corner of the  room when it comes to group training. People doing the exercises wrong!! This is kind of a big deal people!! Which leads to the most important thing when it comes to any training……SAFETY!!!

It’s makes me angry when people don’t realize safety comes first. I’m hot just like an oven thinking about it. I can’t hold it in much longer. But when I get this feeling, I need  healing that only writing can provide, for me.  Oh mercy, mercy, me!!..Things just aren’t what they used to be!!! Where did all the qualified trainers go?! What about these overcrowded group classes? How much abuse from these trainers can people take?

In our group sessions we always address SAFETY FIRST. We take the time at the FREE 30 min. consultation BEFORE you train to understand EVERYTHING about you! We can then pick exercises that are safe for YOU in the group setting! And correct you if you are doing them wrong!! Yes, even in the group setting!!! We red light a few exercises that are not a good fit. We then green light a few modifications to keep you moving. To keep you safe!! I understand some of you just want to lose weight, have fun, and are addicted to the burn from exercise. That’s cool, but WE can do this SAFELY!

Lets start off with quick questionnaire that will determine if exercise technique is something you need to be concerned with. Based on your answers I will be able to determine the best program for you!

1.Do you care about your knees?

2.Do you care about your shoulders?

3.Do you care about your neck? Your back? Your neck and your back?

 If you answered NO to all 3=> You are probably still in your early  20s and have never had any issues at all. Enjoy being able to “get away” with making bad decisions. Just understand your decisions will catch up with you.

If  you answered YES to ANY of the above keep reading.

Talk to me, so you can see, oh, what’s going on, with….

1.Your exercise technique

2.If there is a mobility issues that has to be corrected BEFORE you can do the exercise correct

3. Flexibility

4. Soft tissue work

5. If the exercise is even safe for you based on your initial assessment

6.your current fitness level to find the best starting point for YOU!

7. your program design(or lack of) might just be too much! too soon!

8.The correct program…group, semi private, personal training?

Sometimes,  in our lives , we all have pain. But, if we are wise, we know that there’s always tomorrow. Lean on me, when you’re not strong, and then I will…

  1. Help you with modifications based on the assessment of YOUR situation
  2. Mentally Coach you! Some of you need someone to say “that is not a good idea.” Some of you need that push to say “you can work out and around your current injury”
  3. Make you a stronger, better version of yourself. It’s a gradual process though!
  4. Tell you when to back off for a while In order to recover
You’ve got to give it up!!!-

Some of you are used to going to big box gyms, standing around, because you are too nervous to really get to work with a real program. You don’t know what to do but we are here to help.  You’ve got to give it up and have faith that someone has the answer(us! choose us!)

So, Let’s get it on…. We’re all sensitive people, but our staff has so much to give. We have a way of making you feel like you fit unlike those big box gyms and fad gyms.  I’m not going to push, won’t push you, like those places that just have sales people asking for your money before they even know you. C’mon, stop beating around the bush and HIT REPLY to make progress towards your fitness goals!  We will set up a  quick 5 minute call (757 589 7028-feel free to text) to go over programs. We will then set up a 30 minute consultation for no charge. We will then give you the chance to try it out with no contract before having to make a decision.

Detric Smith, CSCS, ACSM HFS
757 589 7028

Did Bodybuilding Ruin Fitness?

Yes, and No. Let me explain. I am going to break this down into the positive, negative, and how to find information that applies to you!

The positive –
The positive is that cool book by Arnold I remember getting back when I was 16! So I guess it can provide a little motivation to see what the body is capable of when pushed. I  have respect for anyone, in any endeavor, who puts in the hard work to reach the top. These are extremely dedicated individuals and there are a lot of things we can learn from them. They definitely helped to increase the popularity of strength training and this is a good thing.

The negative-
95% of the information that comes from them does not apply to the people who need a transformation the most. Even if some of it works, it’s not sustainable for most people who don’t spend their life in the gym. Tons of myths were created by the bodybuilding industry.

I have to go after the eat 6 times per day to speed up your metabolism one first. Plenty of studies have shown this is not true=>

Plenty of studies have shown that it does not help control appetite better. Just one of them=>
The right meal frequency for you is the one that makes it easier to stay on your plan long term. It might be 3 meals. It might be 6 meals. But in the end one is not better than the other. If I was working with a 250 pound bodybuilder with  4% bodyfat I would tell them to eat 6 times per day. I would tell them this because they can DIET on 4000 calories per day….Not a single person on my newsletter can do that so….

Pro Bodybuilders make most of their money off supplement sponsorships
If you spend 4 hours in the gym and then 2 more weighing the amount of broccoli you eat that gives you….not a lot of time for a real job! Money is behind a lot of bad information. If I had to sell a protein shake I would tell you to eat 6 small meals per day. I would tell you this because I know you are not going to eat 6 regular small meals per day and then you would have to ….buy from me!!

“Buy my workouts and supplements! Because my work ethic and dedication for the past 15 years, drugs I take, and genetics have nothing at all to do me looking this great! It’s the protein powder and this magic workout!”- Said every pro bodybuilder ever 
Note- Let me repeat this again. I am not trashing bodybuilders. I am not saying they all take drugs. But the top level pros in the magazines…….?

Orthorexia Nervosa– Orthorexia nervosa is an eating disorder characterized by an excessive preoccupation with eating healthy food.  some people’s dietary restrictions intended to promote health may paradoxically lead to unhealthy consequences, such as social isolation, anxiety, or the loss of ability to eat in a natural, intuitive manner. I find that a lot of people are constantly swinging back and forth between trying to be perfect, and then eating terrible the second they make a “mistake.” Eating is not that complicated. No, I am not saying everyone that participates in bodybuilding has an eating disorder. Stop putting words in my mouth!!! I am just saying …eating is not that complicated. I do understand its hard to change habits but your mindset and lack of quality coaching is making it harder.

Bodypart Splits– If your goal is to lose a few pounds then you don’t need an arm day. Trust me, you don’t need an arm day!! The arm day is hurting you!!Muscle protein synthesis stays elevated much longer in pro bodybuilders taking steroids. They can get away with anything. The average person who Is not living in the gym does much better with full body workouts! They also burn a few more calories per session! I can go on and on about this one point alone but I will save this for another article.

I focus on movement patterns. I use the joint by joint approach. So for example when you push away from your body you work the chest, shoulders, and triceps, at one time. This saves time and gets better results compared to 5 exercises for the chest! Your 5 exercises for the chest will probably lead to a shoulder injury. Most of you are stressed out with horrible recovery habits. You don’t need to dip into your ability to recover from a session by doing a 5th exercise for your biceps. You need to spend some of that time addressing the areas you are weak at…..mobility, flexibility, or spend more time working on your grocery list if the goal is fat loss.

So with a joint by joint approach we think about the needs of each joint and area of the body. For example the needs for each joint……
Foot – Stability
Ankle – Mobility
Knee – Stability
Hip – Mobility
Lumbar Spine – Stability
Thoracic Spine – Mobility
Scapula – Stability
Gleno-Humeral Joint – Mobility
Elbow – Stability

If you lack mobility in one of these areas then you will get injured somewhere else. If you lack stability in one of these areas you will get injured there or somewhere else. So, yeah, like a program that is ACTUALLY backed by science and proven to work. That is what we do without all the hype and non sense. And guess what??! are different from every other person in the room working out and that is how we treat you!!

Strength training is not JUST A SPORT!!– I have to say this because people think the only way to train falls under some category like bodybuilding or crossfit. No!!!!! No!!!!! And NO to strength training making you bulky!! It does not!!! Your goals! your program!!! Some of you are afraid to do the one activity that will improve your quality of life the most……..because of these dumb myths!!

Just make sure you do your research, and listen to YOUR body. Don’t just follow someone because they have abs or they claim their program is backed by science. Make sure they have HELPED PEOPLE LIKE YOU gets results!

Do you lack motivation? Need the accountability? Sick of all the fads popping up  trying to take your money before getting to know you? If so just email us at [email protected] and schedule your FREE SUCCESS SESSION  with me today!!

Detric Smith, CSCS, ACSM EP-C

Train to Thrive Past 40

Five training secrets to feeling your best as you age

You can teach an old dog new tricks

Step outside of your comfort zone. It’ll be good for you. Novel exercises require the body to work differently, and they provide a new stimulus. Therefore, you’ll reap the rewards of working harder without having to over stress your body in the same taxing way.

If you have been running your entire life, you probably need more strength training. If you are the power lifter- bodybuilder type then you probably need to spend more time doing some mobility/flexibility work. If you are the person who just does flexibility work then balance it out with some strength training.

That being said, keep the focus on what you can still actually do. People always obsess over what they can’t do when they can still do so many exercises to keep them going towards their goals! Personally, I love the barbell when it comes to bench presses, dead lifts, and squats (competed with them for a while) BUT ITS NOT A TOOL I USE MUCH for myself, and those I work with. It is a tool that worked very well for me in my 20’s, but now after decades under that bar, it is not forgiving and causes more injuries than it helps. I had to change my programming around with different variations and new tools to keep me progressing towards my goals.

Train intuitively

Some days you rock up to the gym and you could crush everyone. Other times you barely drag yourself there after a 14-hour work day. Do you think you should train the exact same both days?

Use tools such as biofeedback or RPE scales to intuitively understand where your body is at on a day-to-day basis. 10 reps might seem easy today, but if tomorrow you’re struggling to crank out five, your perceived exertion could be the same with totally different workouts. In the same vein, if you’re cruising through 30 reps when you’re meant to be doing 12-15, quit being lazy and maximize your good training days.

The same goes for exercises prescription. I like to give clients a choice of a few exercises I’d like them to hit in a training plan. Meaning, if I want them to do a squat movement, I might give front, back, goblet, landmine or even single leg squats as an option. The best movement not only varies by individual, but also by how your body responds to it on the day. By using biofeedback testing, your body will tell you which motor pattern it prefers. And why waste energy trying to swim upstream? Go with what your body feels is right, and save that extra energy for moving weights and feeling better.

Finally, if you have kids, stress, own a business, a crazy boss, or any of the other things that come along with living that adult life, listen up. Go ahead and try that 7 day-per-week body part split if you want. Let me know how it works.

Are you destroyed after a few weeks? I’m not surprised.

All of my sessions cover dynamic flexibility, static flexibility, strength, cardio mobility, soft tissue quality, balance, and just about everything in a 45-minute period. If you only have an hour to squeeze in a gym session every day, don’t waste it on only doing cardio for an hour with no warm-up, no isolated strength training, nor any day-to-day assessment.

Real life calls for real life adjustments. Learn to listen to three main factors – your exertion levels, your body’s preferred motor patterns, and your general life stress – and you’ll continue to thrive as you age.

Ask yourself why you’re doing a certain exercise

A hammer is a great tool to have, but I hope you don’t use it for every home improvement project.

People get obsessed over one specific exercise or form of training because so-and-so is doing it. Back squats are king. Barbell snatches are the only way to get explosive. I heard bur pees are the best body weight exercise, so I have to do them until I collapse.

Why? If your goal is to look better, feel better, and have more energy, there isn’t a specific exercise that is going to get you there. For a total body workout, some sort of push, pull, quad dominant, hip dominant and core exercise should be prioritized. But a quick Google search will show there are about a thousand different ways to hit each of these areas.

The magic comes when you are working within a program that puts your needs first. An exercise prescription should be just that, a prescription. It should be different for each person. When a so called professional just has everyone run or whatever without modifications it’s not a good program.

Unless you’re a physical specimen somehow still competing at Olympic levels while pushing 40, don’t focus on trying to beat the 20-something power lifters at their own game. There’s a reason retired NFL athletes have 14 knee replacements – they had to train through that pain to get a paycheck. You don’t. Maybe set the barbell down and do some single arm dumbbell presses, a bottoms-up kettle bell floor press, or a sled pull. You’ll be pleasantly surprised at the gains you can make when you work smarter, not harder.

Understand your injury and health history

Remember the common-sense health stuff like flossing your teeth, wearing a seat belt, not smoking, and training smart. Sure, you can live life on the edge, but how long can you go until it catches up with you?

The majority of you work out to look better and feel better. Ironically, something about our culture also glorifies the “no pain, no gain” mantra. Rather than fight through everything, prioritize feeling better, and you can stay in the game long enough to look better. Nothing kills progress like getting injured.

I meet with tons of people each week and it’s a rare case that they are coming to me with no previous injury at all. The most common are shoulder, knee, or low back/hip issues. Whether it’s from an old sports injury, doing chest 15 times a week in college, or degenerative joints and chronic swelling, take care of your body. Check your ego at the door and know that you’re actually doing yourself a favor.

The only time you need to fight through pain is in an actual competition where your ranking matters. Otherwise, modify things! If it hurts more than just making your muscles tired, it’s time to change it up. Grab a lighter weight or swap an exercise out entirely.

What’s even more tricky? Too often the injury is not where you feel the actual pain! For example, when I see someone with a low back injury, 9 times out of 10 they lack hip mobility and flexibility. That shoulder issue might come from terrible posture and you probably need more rows then to continue pushing over and over again. That knee issue might be coming from lack of ankle mobility. We address soft tissue with the foam roller before each session because it’s usually a missing link in most programs. That’s not saying a foam roller will solve all of your problems, but a little self-care goes a long way. Your body is connected. Like I said before, maintain a balance of flexibility, joint mobility, multidirectional stability, strength and cardiovascular fitness. Take the time to do extras. Which leads me to the final point.

Recover harder

Just because you feel better an hour after your workout doesn’t mean you’re fully recovered. A chronic injury will still be there. Your body is still fighting to rebuild its glycogen stores, remove inflammation, and restore your body to baseline. It can take up to 72 hours to fully recover, even when you’re a young whipper-snapper. Add age to that, and you’re constantly trying to catch up.

But there’s good news! Plenty of exercise physiologists and people in white coats have done the work to discover how to speed up this process. Eating well, sleep, and hydrating are the first steps. There’s absolutely no substitution for proper fuel and a good night’s rest. Additionally, hydrotherapy, massage, compression and elevation, or active recovery such as a light bike can move the fluids and toxins around your body. In short – the good stuff arrives and the bad stuff goes away more quickly.

Periodize deloads

You can’t go hard 100% of the time. A good general rule of thumb is take some time to deload. The amount might vary based on your weekly training load or overall schedule, but plan to take a bit off and go easy. Lower the weights, decrease volume, and focus on your form. Grab a few friends and go for a hike, or work on a few tight areas and mobilize them. Whatever it is, give your body some time to catch up and rebuild.

No, this is not an excuse to sit around and drink beer all day. Movement heals, so apply exercise to your advantage. Use your good friend the RPE if you want, and work up to a light sweat where you’re still smiling through it.

Final thoughts

Learn how to train when life gives you lemons.

Plan for it. Deal with it. It will happen. When I see people say, “well now is the not the right time to start or sign up because everything in my life is not perfect yet”…I cry, laugh,  go Samuel l Jackson on a med ball, and then scream at my computer to resist the urge to punch through it. THIS. IS. THE. REASON. YOU. NEED. IT. THE. MOST! If you have recently picked up some momentum with your fitness program, don’t just stop because you did not lose 50lbs in the past 3 weeks.  That big box gym or franchise that pops up every other week, does not care about you when life starts getting rough. You need help with the other 23 hours, not just the one you spend in the gym. Grab a coach or a workout buddy and create a plan for imperfection.

***It’s time to prioritize you!! – Hopefully you want to see your kids grow up, have the energy to help your parents, and just overall live your life! Good luck doing those things if you don’t have your health. Block it out on your calendar, and get some help!! Where is your money and your time going now? If its towards fast food, or keeping up with the Kardashians, then you might want to re-evaluate. Make the decision first. Don’t try to figure it out first. This is where we come in! I know you have been jaded by the fitness industry, and for good reason…BUT WE ARE DIFFERENT!  I have seen people with worst circumstances that made a few sacrifices, and it was the best decision of their life.



Can You Sustain It?!

Writing this one from Boston after attending an awesome Perform Better Conference! My goal is to take the entire conference and sum it up with one sentence. This will be hard because when I start talking about things I am passionate about I can go on for days. So here is it goes……

Success NEVER happens overnight so put yourself in a position to do things proven to work, over time.

This is the main reason our studio focuses on accountability, coaching, education, and finding your specific workout plan. New to working out?… problem! Working around an injury? We can make this happen!

Ok, stay with me, because that statement was boring. The conference was very exciting, to me. We spent hours talking about scapular retraction, injury prevention, and how to get people to do boring fundamentals that get results. Ok, I am boring, but we had fun!

The funny thing is when I talk to people who don’t understand our profession they assume we just workout, create new exercises, discuss protein shakes, and learn to scream at people. Sadly, there are lot of fakes in our industry who do this. They ruin it for ALL of us. Sadly, there are tons of fad diets that won’t help anyone. Sadly there is a new group class popping up every week with 100 people In a room who have terrible technique on every single exercise.

Below are a few things I learned or was reminded of…….

*Take the time to build a strong foundation centered around habits. Stop falling for overnight success traps. The time to build a strong foundation is longer than a month people! If your child decided to drop out of school after a semester or year what would you say? I see people every day who are right there….and then quit!!! Nothing upsets me more than to see people who have gone from doing nothing to being on pace for a life transformation, quit.

*People who are successful find a way to make complex things very simple. A successful transformation is not complicated at all. It just requires a ton of patience and hard work. If someone is making it seem like they have the “secret” to solve this “complicated” issue they are a scam. It’s about developing habits!!

*The obstacle is the way – I took that from one of my favorite books but find a way to turn a negative into a positive. That injury can either stop you or teach you to train smarter. The diet that did not work can teach you what not to do! Stay the course and stop giving up!

*connections matter – This is the main reason I went to the conference. The knowledge is great but the connections with others last a life time. The main reason our members stay consistent is because of the connection to something much bigger. The connection to their “workout family.” The main reason we have been around since 2011 is because we don’t say…….”hey here is the price, want to workout?” like all the other places. We take the time to connect with members.

Any trainer can make someone tired and sore. Only a great coach can make someone better”– Martin Rooney. I heard this one years back but cool to see him saying it in person. When I see these programs who take complete beginners and make them workout until they throw up, it makes me want to throw up. I flat out HATE programs that don’t take the time to know anything about the people they train, BEFORE training them.

No workout or diet is going to work if your lifestyle/environment is a mess – If you are slouched over a computer all day then it will be hard to correct a shoulder mobility issue with a few sessions a week. If you get 4 hours of sleep every night then nothing is going to help you. If you are trying to lose weight but you have 5 boxes of girl scout cookies in front of you then good luck!! The people you surround yourself with are also very important!!

If you are ready to change your environment and have someone hold you accountable then hit reply. We are here to help!! Ask us anything and remember to set up your free one on one consultation to get advice specific to YOUR goals. We understand their is a big difference between group training and training individuals within a group.

Detric Smith, CSCS, ACSM EP-C

Tell me what to eat Detric!!! (Q and A)

I get this question a lot! My number one goal is to set our members up for LONG TERM success. Developing habits that last a life time, which allows you to lose weight AND KEEP IT OFF. Some of you have lost the same 10lbs, like 20 times, so keeping it off is important.  I am going to give you some guidelines on what to eat while explaining why I don’t just spit back with….chicken, broccoli, water, egg whites, and this “magic” protein powder!!

Lets first address the purple elephant in the corner of the room =>

Too much terrible information from people who make their money off selling supplements and books. Too much information that has been rehashed for decades without being questioned because “A Doctor said it” or “it worked for Tom Brady, Sarah Michelle Gellar, and Beyonce!!” It’s so much easier to justify failing when the story in your head is “this is too complicated. I just cant figure it out!”

There are a lot of (so called) trainers that would rather make themselves look good by giving you an 800 calorie per day diet which gets results for 3 weeks. These stupid trainers will make it seem like it’s your fault because you don’t have the will-power to follow “the plan” for the rest of their life. They are setting you up for an eating disorder. They are setting you up for long term failure. They just want your money. They are lazy by giving you a one size fits all plan without taking the time to know anything about your preferences, weaknesses, and STRENGTHS.  A plan is a starting point. A plan with no attention to your individual needs and adjustments is worthless.

For those of you who think I danced around the ….

Q–SO, DETRIC, WHAT SHOULD I EAT to lose the weight!!!!!!!

A- ok, first off, stop screaming at me through the computer screen! Here is the “secret.”  I am not even going to charge you 3 installments of 29.99 for it. Are you ready?!

First off, you need a coach who is NOT going to dance around the real issue. When you ask me what to eat I will ask you to at least take the time to record what you eat for a week. So I can see what the real problem is! It’s not your entire diet. It’s usually one to three things we have to focus on.

Your brain is going to say….

“it’s because I ate after 9pm” or

” I failed to eat breakfast” or

“It was the carbs” or

“All that insulin from the fruit” or

“I failed to eat organic cucumbers” or

“It’s because I failed to eat 6 times today” or…..

No!!!! I am not going to let you dance around the……..alcohol, soda, eating out 5 times last week, sweets, or some other obvious problem. How about we address this first!  It’s not because you had broccoli after 9pm. It’s not because you had an apple or a banana. Your metabolism is not suffering because you only ate 4 times instead of 6 times yesterday. The story in your head will do anything to convince you it’s something other than the real issue.

I am going to tell you…….

You did not gain 20lbs in 3 weeks so lets not expect to lose it in 3 weeks. If you accomplish it your metabolism is going to be so screwed up I  guarantee the weight will pile back on, plus some.

The story in your head, the self-talk, always wins. So that is why you NEED A COACH WHO IS NOT AFRAID TO tell it like it is and get you back on track!

We don’t have to REMOVE anything. We have to reduce the frequency and amount of the “bad foods.”  If you focus on what you can’t have you will crave it 24/7.  Your plan will end in 3 weeks.

You have a lot of strengths we can build around. I just plan to find your weakness and address it OVER TIME to build a habit. Turn it into a strength.

There is no magic workout that will cause you to burn a million calories + a million more while you are sitting on the couch. You will not outwork a bad diet. Ever.

We just need to find  a way to reduce the calories a bit. Common sense rules like increasing % of  protein, water, fiber, devoting some time to prep/shopping, and finding ways to reduce/replace your weakness is all it takes. We have to Address the environment so it’s easier to make good decisions.

Ok, so I told you those things, again. Unlike the fads and books I am here to walk right next to you and make it happen! I am not here to say it’s easy, but when you HIT REPLY  I am here to help. Even if you don’t pay me a dime I will answer questions. I come off a bit aggressive in my writing but my coaching style is a combo of my past experiences. Part strength and conditioning/football coach+ a blend of kindergarten teacher+ trainer since 2001+ a bunch of other stuff.  I will sit across from you and know if you need a hug or a butt kicking, and I can deliver both. You don’t need another one trick pony gym with overnight certified trainers.  Those places only work for people who get results no matter where they go. You need a leader who is going to look you in the eyes and say “follow my lead”….That is the RPT difference.

Detric Smith, CSCS, ACSM EP-C

P.S.- You can reply and ask me the cost and that’s cool BUT ask me what you get with the cost people!! I take the time to sit across from you and ask questions about your goals, schedule, budget, preference of group size, injuries, exercise history, etc. BEFORE I start asking for money! Too many fakes talk about changing  your life for (enter dollar amount) and can barely remember your name! HIT REPLY or Text 757 589 7028  and see what happens!!

Thoughts on Crossfit? (Q and A)

I love the questions!! Keep them coming!!

Q. What are your thoughts on crossfit?

I get this question a lot. I also get people asking me “is it like crossfit?” when asking me about what we do at RPT. The answer to that question is no. Not even close. I in no way, shape, or form want to be associated with crossfit. At all. Ever.

The positive(one paragraph)-

Now I am going to start off by trying to say something positive about crossfit. I guess there are people doing it that could be sitting on the couch? When these popular trends pop up  I guess it does get some people trying different things and maybe a jump start? The group atmosphere can help people stay motivated and accountable. The popularity of it increased the amount of people doing strength training (if that is what we want to call it). Crossfit back in 2000 was much different compared to today. They have some great business minds behind it that caused it to take off. Now every weekend we have thousands of “coaches” getting “certified” after 2 days. To be fair to crossfit the popularity is the reason they end up on the spot with questions like this. We could easily be talking about other trends and/or fads.

Things I don’t like about crossfit?

The chance for injury is very high. The majority of my points below will focus on this.

WORKOUT VS TRAINING ?– most people don’t know the difference between the two but training means we are planning this out over weeks and months to work towards a goal. For example, using  common sense and not killing yourself on the first workout back after a decade. Training involves modifications based on the person. Training involves easy days in the training to help with recovery so you can push it on other days. Training involves making modifications so that you can DO THIS FOR LIFE. Real trainers spend hours each week writing program design and finding modifications.

A workout is something you are doing just for a feeling you have today. The feeling of being “crushed” or “smoked”  is addicting to some and makes for a great meme but not for long term progress. It could potentially lead to progress, but not always. I find these are the same people who also end up injured all the time. These places know that this “feeling” is addicting to some people.

EXERCISE SELECTION– An exercise that Is the best in the world for one person can be the worst for the next. It’s why we always encourage modifications, doing the 30 min. consultations, and following a few common sense rules like….”don’t do things that hurt you.” There Is no such thing as an exercise that must  be done to get results. The magic is when you have a coach that knows how to modify the session and overall program to fit your needs!!

If someone has a descent amount of weight to lose and they are jumping on boxes this falls under the category of stupid. Jumping in general is probably not a good idea for them!  A kipping pull up is not a pull up. Olympic weightlifting is something that  is VERY TECHNICAL and takes more than a session or 2 to teach!! Do it for high reps in a state of fatigue, with lack of screening before,  and you will get injured. I can all but guarantee this. You have to analyze the risk and reward for each exercise in the program.

Is the popularity a good thing?  I can’t just pick on crossfit with this one. A lot of people need us as fitness professionals. A huge need has created a ton of overnight certified trainers. A huge need has created tons of chains that expand while watering down the quality of coaching/training. All I can say is do your research. Research more than the individual’s abs or quality of photos/memes on Instagram. It’s just like all of those restaurants you should not be eating at. McDonalds is popular, but is the quality of food close to that mom and pop spot?

variety is good, but how much do you really need?– I believe in variety in order to keep things interesting for people that need the motivation to stay on a plan. But when it’s completely random we end up in a situation where people end up getting average at 90 million things, great at none. Their chance for injury goes up because they are not taking the time to master the basic movements when they only do them once every 3 weeks.

When I hear someone talk about “muscle confusion” I know they don’t know what they are talking about. Confuse it by lifting a little more weight the next time you are in the gym. Early in my career the majority of my time was spent working with college and pro athletes in sports performance centers. They were motivated by results, not “feeling” like they were getting results.  We had about 6 movements we hammered every week and a few other things thrown in the mix to prevent imbalances/injuries. Lets look at success in any field for a second. It  always comes down to being great at a few basics.

So who is it for?– ugh…it is some people’s cup of tea, I guess. And I have nothing against these people. I have respect for the athletes and the work they put into the “sport”. Usually some former athletes can GET AWAY WITH IT for a period of time.

I feel strongly that for my target market it’s not ideal. My target market being people who are usually busy professionals, already have an injury or 2, and just want to lose some weight and feel better. There is a MUCH better way.

I also feel very strong in saying that crossfit is not ideal for youth athletes.   There is a reason not one single college or pro strength and conditioning program in the nation uses crossfit to make their program better. There is a reason it’s not something that is even brought up in college Kinesiology programs or respectable conferences. I know some of you think as trainers we sit around all day and invent new exercises while taking selfies of ourselves.  THIS IS AN ACTUAL SCIENCE, AND THERE IS AN ART AND SCIENCE BEHIND COACHING.

A few fundamental issues that I keep returning back to with every single blog post….

*Just because something works for someone else does not mean it will work for you! Just because something worked for you 20 years ago does not mean it will work for you again!

*Really pay attention to the person giving advice. I seriously wish our industry was regulated much tighter and all of these overnight certified trainers did not exist. If someone is going to work with your body pay attention to more than their abs. Question all of us!!!

*If someone is taking your money BEFORE knowing anything about you and your goals they are scam. If they don’t take the time to know about your previous exercise history, injuries, schedule, budget,  etc. then they are not legit.


Detric Smith, CSCS, ACSM EP-C

Terrible Fitness Information!!

Today I am going to take some time to share some must read articles from people I trust. There is too much information out there. The majority of it is worthless and does more harm than good.  I plan to highlight a few in the industry that deserve more attention!! Check out the articles and studies below!

You’re Supporting the get rich schemes of 21 year olds and it’s ruining fitness!=>

Read the above  article about 49 times. It’s one of my all-time favorites. It’s so easy to get sucked into the latest fads. Being great at marketing, sales, or having  6 pack abs does not mean that person is an expert at working with your body!!

How to Buck the Trend of Weight Loss Failure=>

Warning- Some Explicit language in this one above. He does get right to the point on how your next great diet will not work. No shot of working. It’s why we focus on changing habits, accountability, coaching, and finding a plan that fits with your lifestyle. There is no magic involved.

Which is better?-Low Carb vs. Low Fat Study-

A longer one for people who like all the details. For those who do not …The results of this study contribute to a large body of evidence indicating that, for weight loss, neither low-fat nor low-carb is superior (as long as there’s no difference in caloric intake or protein intake)…. The most important part of a plan are the adjustments I help you make so you can stay on your plan!!

All Women Should Lift weights=>

Quick summary- muscle= metabolism=fat loss. You will not get bulky, not possible. Seriously…..Do it if you want to look better and improve the quality of your life!!! All the cardio in the world without getting stronger will get you no where!!

Remember to send over your questions!! Even if you are not a member send them over! We have more information and fitness places than ever yet our nation continues to get worse!!! Seek out quality information and coaching. We are all not the same!!

Detric Smith, CSCS, ACSM-EP-C

P.S. — Anyone who is willing to take your money without taking the time to know your goals, exercise history, injury history, schedule, budget, preference of group size, and everything about you is a complete fraud! So take the time to do your research! Ask me anything at [email protected]!!

Epic Fail- Transformation Edition

The stories you are about to hear are true. The names have been changed to protect the not so innocent. I have a reputation for telling it like it is. The truth is that not everyone who walks in the door loses 100lbs.  Our members get results because of the accountability, coaching, atmosphere, and education we provide. It’s more than exercise. We can learn more from our failures so check out a few below. If you are one of these people then HIT REPLY and I am here to help!

PERFECTIONIST PEGGY– I met with Peggy on December 23rd. She told me she wanted to get started on the first Monday of the new year. Peggy had not exercised in 7 months and was eating pretty bad when we met. She was ready to make a change. A big change! She was going to go from eating McDonalds and drinking coke daily to eating organic broccoli and grilled chicken. Her plan was to work out 7 days per week.  For the rest of her life.

Peggy was doing great, for 3 weeks. She went on a work trip and had one “bad meal.” The meal snowballed into another 7 months of doing nothing in regards to exercise or diet.

LESSON LEARNED – All she had to do was make a few small changes and put her improvement in perspective. She was on pace for huge transformation if she just remained consistent. I was proud of Peggy but I think Peggy felt like a failure because she did not “stick with the plan.” I told Peggy up front her perfectionist mentality was the complete opposite of every transformation I had coached in the past.

GETTING RESULTS REBECCA– Rebecca is getting results so how does she fall under the fail list? Rebecca had no patience at all. She was not tracking her results accurately. Rebecca was in the program for 4 weeks. One week she was sick so lets not even count that. She is down 4 lbs of fat during the last 4 weeks which is amazing! The problem with Rebecca is she is just looking at the scale, all the time, which was the same.

She had some issues with fluctuating water weight. She also gained back a pound of muscle which is improving her metabolism, but she did not see it this way. Rebecca gets frustrated and just gives up because of the stupid scale!  She was on pace for an amazing transformation but that scale got into her head.

LESSON- Have some patience. Track results with an accurate assessment.  Pay attention to how your clothes are fitting. But don’t obsess over the scale. I see people who are actually getting results stop because of unrealistic expectations. All of those transformations signed up for the long term, so we can coach them through the ups and downs.

KNOWLEDGE KIM– I was talking with Kim and she knew more than I did! Kim had enough diet books to pay for her son’s first year in college, but failed to get results. The only problem was none of that information was going to help her get results.  She had too much information. She could not distinguish between what was important, and what was not.  She would get Results for a few weeks and then switch over to the next book which was supposed to be better. One week she was putting butter in her coffee, and the next week she was on the sweet potato diet.

LESSON- Education is one thing. Execution of a solid plan is another thing. Execution trumps everything.

CRUSH IT CARY!– Cary was making a few changes to her diet but she was all about smashing it at the gym! A former athlete whose plan was to hit it hard and get that “afterburn.”   She thought she was burning 800 calories per session based on what the sales people and overnight certified trainers were telling her. She took this information and justified eating a cupcake, or 4.

Cary was obsessed with feeling like she had been run over by a truck after each session. She would take pre-workouts and prep for each session like it was the super bowl. She could not even work out unless she was hooked up to 95 gadgets that tracked her performance.  In the past week alone she posted 37 memes on Instagram about crushing it at the gym and how sore she was. If there was no soreness then the session did not even count to her.

One day she had a “bad session” and ending up depressed and not going  to the gym for a week. Her gadget (which was off 99.49% of the time) told her so, so she believed it.  She could not even enjoy going for a walk with her dog without tracking every single thing.  Cary was depressed because after all that hard work she had no results to show for it.  She was beginning to notice that her workouts became her life. She was also injured all the time. She was jumping on boxes and mastered below average technique on Olympic lifts, but not one pound lost.

LESSON- You will never out train a bad diet. Working out is supposed to enhance your life, not take away from it. Do exercises the right way or you will get hurt. Have some fun with this! Look at the big picture!!

SUPPLEMENT SALLY- When I met Sally she was spending more on supplements than food. Her coach would tell her to eat a 1000 calories per day,  and work out every day. Her coach would tell her that taking so and so supplement would also speed up the results. Sally lost weight but destroyed her metabolism. She could not connect the dots and thought the supplement was the reason for her results. She continued to take the supplements even though the weight piled back on.  Sally was spending more on supplements per month than for quality training, but did not see the value in coaching.

LESSON- The scam artist are out to take your money. Watch out for them! Supplements don’t do much at all. The trainers who push these things get a decent paycheck from affiliate sales, but can’t train their way out of a wet paper bag. Lots of these scams will find people who transformed their lives with a solid method, then pay them to say it was because of the supplement.

FIGHT THROUGH IT FELICIA –  Felicia came to me with a messed up knee. I told Felicia “I am going to have you stay away from jumps, lunges, change of direction stuff, and getting up and down.” Felicia came to session one and did not listen to a thing I said. She did not modify a thing even though I told her over and over again to stop it! This was one of the rare cases where I had to tell someone Bye.

LESSON- We are all different. There is a reason we take the time to offer adjustment for each person. You will get hurt if you don’t listen to your coaches and try to fight through the pain.

Detric Smith, CSCS, ACSM-HFS

P.S. – Anyone who is willing to take your money without knowing a thing about your goals, previous exercise history, schedule, budget, injury history, class size preference,  etc is probably not that great at their job. Email us at [email protected]  and tell me more about yourself. Ask me a question!!!!!