People still believe this?! – Fitness Myths

Let me dive right in this weekend with fitness myths. The main reason I blog is because I am sick and tired of these overnight certified trainers spreading myths. I am sick and tired of people taking advantage of what you don’t know  to make money. I am sick and tired of people who just lump all of us “trainers” in the same category. A few myths below that we need to discuss!!

Squatting(low) hurts your knees?– yes, squatting with terrible technique does hurt your knees. Squatting with good technique is going to be fine and help prevent injury.

I also hear people say do half squats instead of full squats. The truth is squatting  thighs parallel to the floor is ideal. You are not getting an extra benefit from getting into the “catchers” position where you butt is about to touch the floor. This can take tension off the legs, potentially bother knees, and most people can’t do it without rounding their low back.  When you do repeated half squats your quads get stronger but your hamstrings and butt do not. This creates a muscle imbalance over time and then your knees will hurt. So it comes down to…….we are all individuals and getting expert advice will be the difference between seeing a benefit and getting hurt!

Doing a million crunches will remove the stomach fat?-  The person who does 3 million crunches  per day will see no benefit over the person who controls what they put in their mouth. You are essentially wasting your time going for a “6 pack” if your diet is terrible. Studies even show more ab activation with exercises such as overhead pressing than quite a few ab exercises.

Sweating and soreness as indicators of results?– I have seen so many people sweat buckets and get sore all the time, with no results at all. The people that focus on moral victories will get them, with no results to show for it. Yes, you will sweat. Yes, you will have some soreness. This is normal.

People hire me to reach a goal and get results so I tell the truth. The people that believe this are also the main ones who kill themselves In the gym just to get injured. The same ones who hop around from program to program and equate coming close to death with results. Any coach can make you tired, but it takes a qualified one to make you better! ….and tell the truth!

Long distance running is enough to work the legs?– I hear people who think that running is making their legs stronger. Not really. Only an EXTREMELY  deconditioned individual would see a strength benefit. The benefit would be for a VERY short period of time, at the beginning of their exercise routine. There are also 49 million other ways to see more of a strength and conditioning benefit.

These deconditioned individuals often fall into the category of those who are overweight and trying to lose weight. I personally never recommend long distance running for those who are overweight. The chance of them getting injured is EXTREMELY high. Much higher than someone who is lighter. Sprinting can definitely work the legs.  We keep coming back to YOU ARE ALL INDIVIDUALS AND NEED TO GET EXPERT ADVICE BASED ON YOUR SITUATION.

Cardio is just running, biking, or elliptical?- You get a cardiovascular benefit from keeping your heart rate elevated. period. There are 49 million different ways to do this. We do this in a way that is perfect for busy people who want the metabolic benefit of strength training at the same time. People who text message in between sets of strength training will not get it. Those who choose the correct exercises and program them well will get that benefit without wasting time.

machines are safer than free weights?- People can get injured on machines the same way they can get injured doing free weights. The issue we are dealing with is people not knowing how to do exercises the right way. People do the boring treadmill and strength machine workout because they fear looking like a fool in the gym. These people also get bored and quit. This method is inferior to GETTING EXPERT ADVICE AND DOING THINGS THAT WORK!

The afterburn effect and EPOC!!— This is a bunch of hype. These people took some studies and blew them waaay out of proportion. They take the extreme cases and try to apply it to everyone. When the studies say MAYBE an extra 50 to 150 calories during the 24 hours after. Most people were on the low end of that if not lower.  This will turn into a novel if I go all in on this one today. I plan to, but until then if you see any of these “experts” who want to debate me on this topic please set It up!! Do your research on it and questions every single thing!! Even look at the studies in regards to how these workouts affect your appetite, cortisol levels, hormones, etc.

So it goes back to….get expert advice. Make sure that person knows what they are talking about. Make sure it’s not a front to sell another dvd, protein shake, piece of equipment,  or diet book. Make sure that person takes the time to know your individual goals and challenges. It’s the reason I don’t just take your money before knowing anything about you. It’s the reason you have to hit reply and take advantage of the FREE CONSULTATION OR SEND OVER A TEXT TO 757 589 7028 to set up a call to see if we are a good fit for you!

Detric Smith, CSCS, ACSM EP-C

Football and Fat Loss?! + Bold Prediction

I am ready for the game! So today I am going to provide some fat loss tips with a football theme!

Games are won before the players even step on the field – When someone comes to me with a goal of fat loss the first thing we address is blocking out time to meal prep, make a grocery list, train, and create a plan. We also address the mindset it takes to win! You can not execute a plan that does not even exist!

The quick huddle method- Before just about every play you will see the teams have a quick talk over the next play. I encourage most of my members to set up a stop watch for 5 minutes each night to jot down a few notes about challenges and how they will attack them the next day. A small investment in time that will make a huge difference!

Supplements= The kicker. – The kicker will come into play during certain parts of the game, when needed. Lets not focus all of our attention on the kicker. If you are the person willing to invest more on supplements than training and quality nutrition there is no shot you will win!

Half time adjustments– At some point you will have to check in with your coach and look at the scoreboard. This is why we offer the 30 min consultations and assessments for no charge . To get you back on track!

Protein, fiber, water= run the ball, great defense, and a solid offensive line. – If you focus your game plan around getting really good at the basics you will be in the game at all times. You will be able to make some adjustments to the other parts of the plan and still have a chance to win! When people are hitting their daily targets for protein, fiber, and water they are usually on the right track!

Get a first down before a touchdown!– Most of you are worried about losing 20lbs, but can’t get focused on losing one. If you can lose one pound you know how to lose 10, 20, 30, or 100. Get focused on taking baby steps and staying consistent. We will keep you motivated and hold you accountable!

The red zone!- I work with quite a few people who get the ball all the way to the end zone, but can’t get it across the line. They eat perfect all day and then right before bed blow it! They are losing weight, but might need that extra push to lose the last few pounds! They might know what to do, but need the accountability to get the ball across the line and score!

The blitz package- During certain parts of the year or week you have to go all in! This is why we have our 4 and 6 week jump start programs. To help you get focused and build habits that last for a life time. I then provide the coaching and a game plan to make this a sustainable lifestyle change. IF YOU WOULD LIKE MORE INFORMATION ABOUT THESE PROGRAMS HIT REPLY!

The game vs. the season-   I view this fat loss season as 12 games. Each one is a month long. You just finished game one which is January. How much progress did you make? If you “won” can you keep it up? If you lost are you going to let that loss stay in your head and prevent the next win?

Whoever wants it more usually wins– Seems like common sense but you will not be beating someone you can’t outwork. You might be competing with yourself, but look in the mirror and ask yourself if you can do better. Then go do it!

Losers choke under pressure, and winners “just win baby” win! Which one are you? The challenges will continue to get thrown at you. I call this life. I love them. I know it removes 95% of my competition. WHEN they come I am going to learn more about myself and the people around me. Surround yourself with winners. It will change your life forever!

trick plays don’t win championships- All these fads and new programs popping up sell lies and are nothing more than “trick plays.” They might look cool,  but they don’t win championships. You need a solid plan that can be executed over time. Dynasties are built with a strong foundation and strong leadership.

Back in 2011 when I opened up Results Performance Training I started my to do list with “Results and Relationships” every. single. day. When the haters and doubters said “don’t get a studio”,  “don’t leave your teaching job!”, or “there is no way you can compete with the franchises with money” I returned to the fundamentals and went to work. Block out the noise and get to work! The most important part of your success is something they will never be able to measure. Winners never play for 2nd place. It does not even exist in their heads.

It will not happen without a coach!!!– No matter how much you know, or how talented you are, you will not win without a coach! So if you are tired of not getting results then HIT REPLY and we can get to work!

***2 Bold predictions***

– In 2019 the 49ers will beat the Jaguars in the Super Bowl 35-17
– One of you “strangers” on this newsletter is going to finally HIT REPLY because you are ready to give RPT a shot! And when you do, I am going to set you up for a no charge consultation to see if you have the mindset to be on the RPT team. Just call/text 757 589 7028 or HIT REPLY and we will win this thing together!

“Success is like anything worthwhile. It has a price. You have to pay the price to win and you have to pay the price to get to the point where success is possible. Most important, you must pay the price to stay there.”-Vince Lombardi

Best/Worst Exercises- Chest/Shoulders/Triceps Edition

What is the best exercise for…….?? Today I am going to focus on Chest, shoulders, and triceps and then later articles will go into back,  lower body, core, and more!

This is a question I receive a lot and today I will attempt to send out my thoughts to thousands of people, with different goals. This will be hard because I write all of my programs from scratch. Everyone is different. One exercise can be the best exercise in the world for one person ,and the worst for the next.

Another reason why we start with the NO CHARGE CONSULT.  Most places start by bragging about how great they are. We start off by listening to goals, budget, schedule, needs, etc.

So when I am picking exercises  I take a lot of things into consideration. A few of them are…….

  • goals!
  • Their previous exercise history 
  • injury history 
  • risk vs reward
  • things I have seen over the last 2 decades training people
  • time they have to train
  • what they enjoy doing
  • is this group setting , semi private setting, or personal training? 
  • overall life stress which correlates with their ability to recover
  • recovery, again 
  • their strengths and weaknesses
  • different phases throughout the year
  • how much variety that person needs to stay motivated
  • age and training age of the individual 
  • equipment they have access to
  • ……and TONS of other things!

So because I work mostly with people that don’t have 3 hours per day to workout I have a system where we train movements vs just thinking in terms of muscles. This allows us to hit all the muscles in the body, save time, and also prevent injuries.

I focus on and assess the persons ability to … PUSH, PULL, HINGE AT THE HIPS, SQUAT, CORE (very general but I will use terms you know), and carry things. We then have sub categories with different angles, isolation exercises based on their assessment, etc. Power based on the individual.

So here are my top  exercises for chest, shoulders, and triceps and then I will comment on some exercises that are overrated……..

****PUSH AKA chest, shoulders and triceps—

Top exercises—

DB bench press

Landmine Presses

standing DB overhead press (not seated)

pushups and their variations

some variations of dips

They are on the top because they work a lot of muscles at once. Safe for most people. Can be loaded over time, heavier weights can be used when the person is ready. Tons of variations in order to make it safe for just about anyone. There is also more core activation with these exercises. More calories burned and benefit to metabolism.


Barbell Bench press— This is coming from someone who used to compete in powerlifting so its hard to put this on the overrated list! risk vs reward and shoulder issues that come from doing it over and over again. It does rank in the top 3 for my youth sports performance athletes after the initial prep/evaluation phase I take them through. I do not have my throwers doing a ton of this! Barbell overhead pressing also ranks higher on the list for specific populations, just not the people I work with the most!!!

ALSO OVERRATED are…..upright rows, flyes, dips with hands behind the back, any machines for pushing, and shoulder shrugs. ….Once again risk vs reward when it comes to shoulder issues. These are all things I have done, and in most cases learned the hard way. I am not a fan of machines for pushing at all! About the only thing I like machines for is  pulling.  I will go into more detail during the top back exercises article.

secondary exercises.

raises(side, front)  for shoulders

isolation triceps work.

seated overhead pressing

Playing around with the angles for bench press.

I do throw these in the program but its not as important as the exercises at the top. My reason is because these muscles are already getting hit a TON with the top exercises. I throw them in for some variety so it’s not the same thing each time.

I sometimes throw them in because people like “the burn” from isolation exercises.  They feel like they are accomplishing something. Personally, I choose to become great at the few things that matter most. I don’t mess around and become average at 90 million exercises. I am not here to win tee ball trophies, but to get results. There is however a mental aspect here that great coaches know how to coach.

This article series will  focus  mostly on strength training because this is what most people screw up. It is essential to your metabolism and the transformation! All of our sessions focus on balance, dynamic flexibility, static flexibility, soft tissue quality and more. All of these things intersect. After the no charge consultation I will know what is holding you back! Our members do get a cardiovascular benefit without boring machines. Trust me when I say if you experience it, you will know!

Our group sessions have a level system and red light/green light system to modify exercises based on previous exercise and injury history. Our one on one and semi private(3 to 6 people) groups are written based on your goals!! This is another reason why the FREE CONSULTATION  before training is sooo important! especially for groups!!!

One last thing…ask me questions. I can back everything I put in my writing and programs. I am not an overnight certified trainer taking advantage of what you don’t know. We educate.  We sell results, not fads.

Detric Smith, CSCS, ACSM EP-C


Want to lose 30lbs?

Or maybe 10, 40, 70, or 100? Our members have done it! A few tips and how I plan to make this happen. For those current members who already know what we represent scroll down to ……TIPS TO LOSE 20LBS(OR 40, 70, 100). If you have a friend that needs to read this then forward it over to them and have them fill out this form to get a free success session –

Step one-
I am going to provide value with the NO CHARGE ONE ON ONE SUCCESS SESSION. It does not matter if you are a member or a non member you have access to this. I am going to leave you with advice specific to your goals and circumstances. Not the generic information you learned in 5th grade PE but things that apply to you!

Maybe it seems too good to be true. Maybe you are used to places using the cheesy hardcore sales process to hook you into a long term contract. Maybe you think you are wasting my time if you don’t sign up. You are wrong if you assume these things. I get it though. I used to work at all those places and most of them will waste your time and take your money while providing no value at all.

Step two- At the consultation we are going to dive right into these areas…..

Get to know each other
Your goals
Medical history
Injury history
Assessments (optional)
*I will tell you about our 4/6 week jump start and offer a free trial session

Let me be up front and tell you that basically I plan to show you the value of joining the RPT family. I am going to prove that our members get results because of …Coaching, Accountability, Education, and community support. Not just the exercise.

“Just exercise” programs are the reason people stay on their plan for 4 weeks and quit. “Just Exercise” from overnight certified trainers who don’t know how to correct your technique or write programs will accomplish nothing. Big box commercial gyms make money off memberships of people who don’t show up. We select a few individuals to become a part of the RPT family and push them to become better versions of themselves.

********TIPS TO LOSE 20LBS (OR 40, 70, 100)….**********

Play the long game– You will not be losing that weight in a week or two. We have to build a strong foundation…..mobility, flexibility, good technique, appropriate intensity, mindset, goal setting, and much more. We have to keep you from getting injured and make sure you feel good! We have to keep you motivated. We have to keep you focused on the next small victory.

Find the lead domino to knock over!– Bad technique might be because of lack of mobility? Not being able to stay on your plan might be because you are terrible at goal setting. Maybe you have unrealistic expectations? Don’t worry about knocking them all over at once. Stay focused! Another reason why asking for help is so important!

Focus on what you can control– effort, perspective, and gratitude are three of those things. Nothing happens without putting in the work, over time. You have to be thankful you have the opportunity to go through this process! Fall in love with the process, and the results will come.

Small victories add up over time– Success is sequential not simultaneous. Asking for help turns into getting back into an exercise routine. Turns into better habits with nutrition. Turns into losing the first pound, then the next, and the next.

Lifestyle– Lets not ignore the obvious road blocks. If you are getting 3 to 4 hours of sleep you will be hungry all the time and suffer through poor workouts. You will not handle stress well or be able to function.

Time block and planning– This is huge! We can talk about meal planning, grocery shopping, or working out but if it’s not on the calendar then it will not happen.

Detric Smith, CSCS, ACSM EP-C,

P.S.- FREE PHONE CONSULTATION– If you need this then send over a text to 757 589 7028. I don’t believe in wasting time and I get right to the point. I get to know your goals and Offer advice. If you are on the fence I will tell you what program is the best fit for you, prices, schedule, and answer anything.

Formula for fat loss?!

A few fat loss tips today but first lets remember to say congrats to the members above next time you see them!

And one more thing before the fat loss tips—sitting on the fence people do me a favor…don’t assume but ask. We added the price range for each service to the main site and if you can’t find this hit reply and I will send it over. Most of you have no idea how much value we will provide because you are used to commercial gyms and cheap group classes that don’t coach the other 23 hours like we do! People from back in 2011 or 2012 don’t assume we are not 10 times better than what we were. Don’t assume we have not added new services, times, options that might be a better fit. Don’t assume we don’t do cardio because we don’t have people run around like gerbils on a boring treadmill (there is a better safer way!!) I am obsessed with beating yesterday in order to help you become better. I am obsessed with educating you and destroying all of these myths and fads that keep popping up!

Now a few tips for fat loss!-

find your starting point– if I were to throw someone who has never worked out before into the hardest workout of all time they would fail. The same with your diet. I talk with you first and get feedback vs saying…”just follow the plan!” Take someone who has been eating fast food for the past decade and put them on a strict diet and it wont work longer than 3 weeks. We make the plan work FOR YOU!

Plan adherence first- the plan you follow is not as important as being able to follow your plan, long term. Lets remember that not putting on weight  in the first placeand keeping the weight off are also important…so HABITS! Keep it simple and reduce the amount of rules for your diet. It will improve execution and adherence. If your diet says you can’t eat a carb between 3:03 Pm and 4:02 Pm,  unless the carb is from north Dakota, and it was picked at noon, and timed within 30 minutesafter your workout…that diet wont work!!! Enjoy the foods you eat!

calories in/out equation– stop making this complicated. It can be hard. It is not complicated. You are not going to manipulate your hormones so much that fat starts falling off if you are in a caloric surplus.

protein, fiber, water– just about every diet gets you increase the % of foods that have a high % of protein, fiber, water. Lets focus on what we can agree on when it comes to diet.

track calories vs improve food choices ?– once again this goes back to why you need to do the initial consult or ask questions! I don’t use the same techniques for each person. If the person it eating terrible lets just focus on food choices and the calories will take care of themselves. If the person is already lean trying to get leaner you better track everything. Maybe I have that person track macros. It’s always a good idea to track things at first so you can see what the problem is. Maybe you just need to track one habit that is your weakness!

supplements- they will not be the cause of your fat loss. They will not. Not saying they are bad but it’s not that easy folks!

meal frequency means nothing, and everything! – This is where we really plan adherence!! All the studies are showing that the eat 6 times per day stuff you heard from bodybuilders is not true! There is no magic to intermittent fasting either….BUT THERE IS MAGIC TO FINDING THE MEAL FREQUENCY PATTERN THAT WORKS FOR YOU! None of them are better. But one is going to be much better for you! Experiment and find out what works best FOR YOU!

diets- they all work. none of them work–I don’t care if you are paleo, keto, vegan, low carb, high carb, grapefruit, or if you created a diet named after your first born child. You are making this way more complicated than it has to be! Hit reply so I can clarify this for you! I will help you plan around your strengths and weaknesses. One. day. at. a. time!

figure out why your last diet worked. Figure out why you stopped it! – Did you learn that tracking worked? Did you learn that tracking was a pain in the … You will probably quit right before the magic is getting ready to happen! — take those lessons you learned and keep inching forward.

take the assessment!!!– you seriously have no clue what is happening with your fat weight if you don’t take one. If you are just obsessed over pounds lost and don’t pay attention to inches and body fat % you might end up being the person who loses weight just to end up looking worse!

Have someone hold you accountable!– seriously, even a terrible plan with accountability works better than the best plan without it! Friday check ins, assessments, questions..use it! That is the value of the membership. The coaching. I tend to be a pretty bold guy, but those other places won’t COACH better than us. Coaching does not happen “just during the game!” We address the mindset to win. The prep it takes to win. How to recover from a loss and get back on track.

It’s pretty simple. I want go get as many as you as possible holding those boards saying ___ lbs down! Every last one of you reading it has the potential. Email us at [email protected] and I will help you crush that goal and then some.

Detric Smith, CSCS, ACSM EP-C

P.S……Drill me with questions! My goal is to provide more value with a free newsletter than most gyms provide with their memberships!

How to get injured (Part 1)

I have been fortunate to not have any serious injuries over the years. I have had a few minor injuries that I plan to talk about in part 2 of this post. Today I am going to give you a few tips on how to not mess yourself up…….

The first rule of coaching is…….”First do no harm!” The majority of you come to me to look better and feel better. Lets make sure we prioritize feeling better so that we can stay in the game long enough to look better. Nothing kills progress like getting injured! Remember the  common sense health  stuff like flossing your teeth, wearing a seat belt, not smoking,  and limiting your time walking or driving on ice.

Things I have seen others screw up==>

“I will fight through it!” mentality– You will.  You will then end up worse. Think about the end goal. If your end goal is to look better and feel better we have quite a few ways to reach this goal while not getting hurt! We have our red light/green light system In place for a reason! We do the free success session for a reason! We talk with you before placing you in a program for a reason!!

Terrible technique– If it’s terrible and you have no one looking over this you will get hurt. The end.

Thinking they have recovered, when they have not- Just because you feel better for a session or 2 does not mean the injury is not still there. I also see a ton of people take meds to mask the pain and then “fight through it”

Not addressing the real issue!-  That low back pain you have might be because your hip mobility is terrible. That shoulder issue might be because your posture/upper back strength is terrible. That knee issue you have might be because your ankle mobility is terrible. Get a professional to give you an assessment!

Viewing a sport as a general fitness activity –  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. Make sure they take the time to listen to YOUR NEEDS!

Going from 0 to 100, real quick – I have to say this in January! Going from sitting on the couch for the last 7 months to “all in” 7 days a week 3 hour workouts will cause you to get hurt! The chance of you staying on your plan long term is slim to none also. The magic is always in being consistent over time.

Not recovering from your sessions- If you don’t recover from the session then its the equivalent of you doing nothing. Get a professional to lay out the program over weeks and months.

Range of motion and body weight before adding weight! – You should not be adding weight to an exercise you can’t even do right without weight. Work on mobility, flexibility, and improve soft tissue quality before trying lift a million pounds.

Not enough variety or too much variety– I have seen some programs that have so much variety people never get good at anything! I see these people doing combo moves that don’t know how to do one of those exercises the right way! When I see these group sessions that look like the video “Thriller” It’s no wonder 90% of the members are frustrated and/or injured.

On the other end of the spectrum is when you do the same exact thing every time. You end up with overuse injuries. You have to find that sweet spot in the middle.

Jumps -Just because some people can do them does not mean you should! If you are overweight or have any injuries to your lower body then  stay away from it. It’s not worth the risk when there are 90 million other things we can do. This goes for any form of jumping.

Stop comparing yourself to others!! Stop it!! — I might be able to do box jumps. A few of my athletes might be doing box jumps(after I teach them to land first). I don’t have any of my fat loss transformation members doing box jumps. It’s too risky with little reward for them. This is an extreme example but after an assessment I am able to tell you…”that is not a great idea for YOU!” After I meet with you an alert goes out to all the trainers that says ….”don’t let — do lunges or even think about jumping because its a recipe for disaster with those knees!” We don’t have to become experts in Olympic weight lifting just to lose a few pounds and move better!

Not doing strength training– Some of you on this list might still be doing just cardio. Not a great idea when we have seen the injury prevention benefits of strength training. That and it helps with body composition more than “just cardio” Get someone to show you how to do it the right way.

pre workout energy supplements – this one might seem weird to be on this list but let me explain. When you come to gym hyped up on caffeine there is a very good chance you will overreach for that session. Do it long enough, session to session, and you will then end up over trained. When adrenaline is through the roof on these supplements it can also mask the pain.

Listen to your body!  Your body will give you warning signs. Listen to it!!

Get an assessment or free success session FIRST!- The fitness industry is so messed up with all these open up a gym overnight places. They have systems for marketing and sales but then none to actually help the people that need it! We end up in a situation where the people that will make progress anywhere (might) get results and the others are still left struggling. If you enter into a relationship where the other party is not willing to talk about YOUR NEEDS it wont end up well.

So what we represent==>

Hit Reply if you need help and we can talk about YOUR NEEDS! I will listen instead of just bragging about how great we are like the other places. I like to keep it simple…you tell me what the problem is. I say we can solve the problem with this program. Give you the cost without locking you into a long term contract or recommending a bunch of stuff you don’t need. Then we get to business and get it done.

Detric Smith, CSCS, ACSM EP-C

P.S. Still a week left to take advantage of our 28 day jump start program (69.99) or the 6 week transformation program

Goals Overrated?! (Tips/specials)

I am huge fan of having goals to shoot for so the answer is no! A few post back I talked about the power of visualization and why you should write (not type) your goals down. A goal without a plan is just a wish! Below are a few tips to set goals the right way!

Set outcome AND PROCESS GOALS!– We all agree you should have outcome goals like “lose 20lbs”, “improve strength on___by___”  I am here to tell you there is no way you are reaching that goal without process goals. There is a little secret to reaching your goals that I would like to bring to your attention today. It is called PUTTING IN THE WORK! Over time.

Goals like……

*I will make 12 sessions in January
*I will time block my meal prep and grocery shopping every Sunday
*I will set a stop watch for 5 minutes each night to develop a “quick plan of attack” 
*I will foam roll and stretch for 5 minutes each day for the next 3 weeks 

………and then you gradually increase these goals OVER TIME! I know some of you are excited because national workout month is here but…..

Just because you work out like a maniac for 4 weeks does not make up for missing 11 months. So plan for the entire year, while taking it one. day. at. a. time. This requires a mindset and set of values that I will try to beat into your head.

SMART Goals- Make sure they are specific, measurable, achievable, realistic, and timely. If you need help with this then hit reply and we can work on it! One of the main reasons our new semi private times work so well is because of the specific goals for each exercise (weight, reps, assessments) . Some people even use this once or twice a month to test out on certain exercises since there is no contract.

Time Block– I see all these people who have access to 24/7 and home gyms and then NEVER USE THEM! I see a ton of people who have the so called “best diet plan” and then never time block meal prep, grocery shopping, journaling, and the things that allow you to execute your plan! NOTHING WILL HAPPEN UNTIL THE ACTIONS REQUIRED TO REACH YOUR GOALS ARE BLOCKED OUT ON YOUR CALENDAR AND YOU GET AN……

ACCOUNTABILITY PARTNER!!! – This is probably the biggest requirement for reaching any goal! The members who took advantage of the assessments, Friday check ins, and the 30 min consultation FOR NO EXTRA CHARGE do much better than those who don’t. The difference between us and the big box gyms is that we notice when you miss! ..And that email you get when you do 🙂 You will need us When its 5am,  the temperature is 10 degrees, and you feel like staying in bed vs working out . When it’s 630pm and you would rather go home than workout…you will need us!

If you need an accountability partner schedule your NO CHARGE SUCCESS SESSION to learn more.

Get out of balance, for a short period – Sometimes you need to get out of balance just long enough to create a new habit. When the habit is formed you can maintain it with less effort, but it will be hard at first!  This is why we have things such as our 4 and 6 week jump start programs.

Plan for chaos! — The difference between successful people and those who fail is how they respond when things go wrong. They will. Make up your mind you will reach your goals this time no matter what. Deal with “life stuff” and get back on track.  I have seen people drive over 45 minutes to our studio and not miss a session. I have seen people let one bad week of “life stuff” snowball into a serious disease of “messarounditis.” that last until you TAKE ACTION!  Symptoms of “messarounditis” include…..

making excuses
feeling sorry for yourself 
saying “I am going start, but I plan to wait until…..”

Stop it with all this giving up! And Waiting!– Seriously, stop it!!!!! I don’t care if you have missed 2 months, 2 years, or 2 decades. Get back on track! “Hardcore” is being consistent over time. Not doing the most hardcore workout on the planet for 3 to 4 weeks and then giving up. “Hardcore” is not being perfect because that does not exist. “Hardcore”  is finally sending over that email to ask for help!

If you are sitting on the fence about joining us then HIT REPLY and I will be up front with prices, services, and what we represent. We represent more than access to a bunch of equipment you will never use. We represent more than a bunch of exaggerated backed by science claims. We represent more than a bunch of overnight certified trainers not correcting technique. We represent more than making a few dollars off of people in January, just to let them fail for the rest of the year.

2018 will fly by just like 2017 did. If you want to remain the same person do the same thing as last year. If you plan to make it your best year ever then it’s time to MAKE IT HAPPEN WITH ACTION!

Happy New Year!
Detric Smith, CSCS, ACSM-EP-C

P.S- If you missed it earlier this week our new transformation product is out! Yes, this is a different product from the other products years back! And the most important part of this is THE COACHING THAT COMES ALONG WITH IT!

P.P.S- Added quite a few posts on my personal blog over the last month so check it out! ==>

6-Week Transformation Challenge

The Done-for-You, 6-Week Transformation Challenge will include:

  • 6 Weekly Printable Grocery Lists
  • Complete Recipe Manual (over 60 new recipes!)
  • Complete (BRAND NEW) Client Success Manual
  • 42 Inspirational Daily Emails (& pics)
  • Getting Started Checklist for Clients
  • Goal Worksheet
  • Dining Out Swap Guide
  • Measurement Sheets
  • and more…

For Members  – (Ebook and Documents) →$20 Pay via PayPal

Non Members– $27 Before January 12th ($35 After January 12th) →$27 Pay via PayPal

Non Members + Group Training – 6 weeks of group training Plus 30 min consultation and access to ebook & documents → $150 Pay via PayPal

*Not for Youth training
*Cannot be combined with other trial offers

Strength or Cardio?

Strength or Cardio?

That’s like saying food or water? You need both! But to get to the point of the post today……

Traditional cardio is in no way, at all, superior to strength training for fat loss and body composition.

Truth be told you will never outwork a bad diet so start there. And this is coming from a guy who makes his living “selling” exercise. For me, Being able to sleep at night trumps making an easy dollar. Preying off people that don’t know any better is just not cool. This is also the reason we assist with nutrition, building habits. We are getting ready to release a new version of our transformation and bringing  Precision Nutrition coaching to RPT in 2018!

Now that we agree you should be doing both lets attack a few myths about cardiovascular work and body composition.

People think……..

1.Cardio is just running, rowing, or riding a bike!

2. “traditional” Cardio is safer than strength training

3.Just do more cardio and lose more fat.

Cardio is just running= false

I have come to realize that most people don’t have a clue what cardio work is. They  assume it’s just treadmill, bike, or rower. That assumption is wrong in so many ways. They assume this because in a commercial gym setting people are doing strength training in between sets of talking and texting. They will never get their heart rate up doing this. They brag about their hour to 2 hour workouts. If they just set It up the right way, they can get more done in 30 to 45 minutes. They would also get a  cardiovascular benefit.

With our style of workouts we are able to combine the two, without a boring treadmill. Not to mention its more effective without the overuse injuries that go along with things like running! Now if you love running then do it! I am not saying don’t run! I am just saying the correlation between running and losing weight is similar to me playing basketball and getting taller. If your diet is awful then it will do NOTHING!

Another trend I see are people that will never blame their injury on the activity they LOVE to do! They can be messed up everywhere because of running (or anything) and continue to do it. They will always blame it on what they hate to do. Personally I went through a phase like this with barbell bench pressing and a shoulder injury. It was the CLEAR CAUSE yet I did it for years like a non-smart person because I loved it! Everyone is different in regards to what causes them pain which is why we always do the no charge success session.

It’s the same way with runners or rowers who can not connect the dots. They don’t see that impact goes all the way up the body. It’s even harder if you weigh more which is why I say “lose weight to run, don’t run to lose weight.” The truth with certain activities is you have to view them like you are an athlete with a career span of………???? And this is ANOTHER REASON TO FOCUS ON STRENGTH TRAINING……TO PREVENT INJURIES!!!! If you love doing these activities then following a solid strength training program will allow you to do them for much longer!

Just do more cardio( or more intense cardio,)and I can eat whatever I want!!—Um, no!!

Sorry, but those places lied to you. Not to mention we now have studies that show  calories trackers/monitors are off. Like, way off. Like, Cleveland Browns are closer to winning a super bowl than that tracker is to finding how many calories you burned. So, if you are running around on a treadmill with a goal to become the next fitness model, stop it. Eat better, lift weights, and then do cardio to supplement the program. Just be more active in general and do some fun things you enjoy also! It does not always have to be a competition or some extreme fitness plan!!

***extreme calorie cuts and excessive aerobics= alarm state where the body removes muscle tissue and stores fat. It will then become impossible to lose more fat.

***extreme aerobics elevate cortisol levels = increases fat accumulation around the midsection no matter how much work you do!

VIEWING EXERCISE AS JUST BURNING CALORIES IS A TERRIBLE MINDSET TO HAVE!!! It is way more loaded than this!!  It can be hard to explain but I think Rachel Cosgrove did it better than anyone in her article below. Just look at her pics from when she was doing triathlons and running all the time vs. when she was focusing on strength training with much less activity!

So there you have it! The majority of you reading this probably just have to get in the habit of doing something, anything. If you are clueless as to how to do strength training the right way send over an email.  If you are interested in reserving your spot before a busy New Year then we can set up a call (757 589 7028) to explain our programs, prices, etc. We have the FREE ONE ON ONE SUCCESS SESSION offer available to anyone in the Williamsburg Area.

Happy Holidays!!
Detric Smith, CSCS, ACSM EP-C

2018 is almost over. (in my head) – Mental Game

2018 is almost over! What?!

Lets talk about the most important part of transformation today! The mental game!  The majority of you are defeated before you even start. You are stuck in a cycle of starting and stopping over and over again. The last game, that defeat, is stuck in your head. So today I am going to convince you that you have 2 weeks to end 2018 before it even starts. Below are a few tips in regards to the mental side of transformation. I am going to get you out of that rut and help you build some momentum. I am also including  a few habits that go much deeper than the next fad diet or program!

Devote time to the developing the mental game! — Block out this time like you block out time to eat dinner. If you can’t find time then suck it up and wake up earlier. It will change your life! Develop and read affirmations as if you are already the person you want to become. Read “think and grow rich” and check out some of my favorite books below…

A loss is a lesson, not the end!—Turn a negative into a positive. You will learn more from a loss than a win. Stop with all this quitting non sense.

Time is life! — If you don’t time block and manage your time it will get away from you! If your goal is to lose weight, get more money, improve relationships, and you spent 2 months out of the year watching TV what do you expect to happen!

All or nothing ends up being Nothing!–  The I am going to start on Monday (or the 1st) and never eat bad foods again people will fail. They just will. The I am going to work out 7 days a week after not doing  a thing in 2017 people will fail. They just will. That mindset is setting you up for failure. You will not fail because of that week you came to 2 sessions instead of 3, or  one bad meal. If you failed in the past it was because you missed months and did nothing! It was because you let that one bad meal snowball into a bad year.

I use the FREE SUCCESSS SESSION  to get you in the right mindset before you even start with us. To see if we are even a good fit for each other. To get you back on track!…. TO SET SOME REALISTIC GOALS!!!.

You will not get there in 3 weeks— Have patience! Start slower than you think you have to. Build a foundation around the things I am talking about in this post. Then build a strong foundation around proven principles, not fads! If not you will end up like most of the rest…quitting in February, or  injured because you followed the coolest workout on the planet before building a foundation. Stop it with the fads! please! Do your research!

Stop quitting. Just stop it!!– It will be hard. Let me say this again…..suck it up. It’s not supposed to be easy! Average people quit. Not you. If you go into this thinking a supplement is the answer you are wrong. If you go into this believing you will burn 900 million calories per workout just to eat what you want, you are wrong. If you go into this armed with a gym membership, and no guidance, you will not get results. By hard I am talking about the whole staying consistent thing. I am not talking about the crazy jump on a box and do 5 million burpees after running 30 miles, after not doing a thing in 2017….those exercise programs are the opposite of smart. They do not work for the people that actually need help!!!….YOU NEED…….

A Coach/Accountability partner!–They help a lot. Pick us! Pick us! But seriously stop following fads. Stop investing your time and energy into some worthless supplement. Stop it with following someone because they took their shirt off on Instagram. Stop throwing your money in the trash with the next best workout, run by an overnight certified trainer who does not live this with every second of their life. Stop following the trainers who will injure every part of your body, because they did not take the time to know your goals! The right person will coach, educate, and never give up on you! They will believe in you, more than you believe in yourself, until you do. That is the only way you will be unstoppable in 2018. That is the only way your life will change in 2018.

Stop seeing it as an expense. See it as an investment that will pay off in the form of……

improved confidence 

decreased pain

being a good role model for your kids

being able to take care of your parents

being there, and present, to create memories 

handling stress better

more energy to invest back into…….all those other goals

and like 49 million more reasons that have ACTUALLY been BACKED BY SCIENCE!

So if you are ready to own 2018, send over an email to [email protected]  and reserve your spot before things fill up in 2018! If you are new to the culture of RPT I don’t believe in wasting your time. It’s……..your goals. This is what we do different and better than other places. Here is the price for the service that is the best fit for you. Try it out first with one of our trials. If we are not a good fit for each other the relationship is over and you have lost nothing. Every one of you reading this has been jaded by the fitness and supplement industry.  We do things different. So stop signing your life away to fitness places before they have proven themselves.

To schedule your FREE SUCCESS SESSION simply email [email protected]  or  call/text 757 589 7028. We are not a big commercial gym or franchise,  with sales people in suits, who have never trained a person a day in their life. So we do things by appointment to give you the attention you deserve.

Detric Smith, CSCS, ACSM EP-C