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. https://resultsperformancetraining.com/free-success-session2/

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! ==>www.detricsmith.com

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 info@resultsperformancetraining.com  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 info@resultsperformancetraining.com  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


Top Articles/Post from past week!

Excited to have a feature In the New Year’s Edition of Men’s Journal! Check out the medicine ball workout (page 94)

Today I am going to highlight a few post from my blog that you might not have seen yet. I will also share a few articles based around our different services..

***Beginners Boot Camp! Yes, you can do it!! A quick read and special to explain how we serve those who are new to exercise better than anyone in the area..


***In a relationship…with Results Performance Training?!…Another quick read that tells you what to expect if you become a part of the RPT family! If you are just getting started, remember to use us!! It’s more than exercise!


****Our ACTIVE AGEING PROGRAM is picking up! Thanks for your hard work!!! For those that don’t know we have created group, semi-private, partner, and personal training services geared towards those looking to improve balance, strength, mobility, and flexibility. We also assist with Nutrition to help you lose weight! For those looking for the fountain of youth as you age it’s called STRENGTH TRAINING!! It’s more than going for a walk or doing cardio. Yes. that is important, but….check out this article below..


****YOUTH SPORTS PERFORMANCE- A few spots still left for our sports performance Personal  and semi- private training groups! Below is an article I wrote for ELITEFTS that will tell you my stance on training younger athletes. I can’t stand to see the lets just scream at them, make them sore, run them, and give them some random workout they are not ready for. It’s about building a foundation!


Hit Reply to schedule your FREE SUCCESS SESSION! If you need a call to talk over goals, prices for each program, or just get some fitness tips then text 757 589 7028 to set this up!

Detric Smith, CSCS, ACSM EP-C


You can do it! (Beginners/Back into the swing of things!)

The number one concern I hear is…….”I can’t keep up!” I am here to tell you…. Yes, You can!! Let me get right to the point with a few reasons why…..

At Results we are very direct with who we serve, and who we don’t. We are in no way, shape, or form crossfit, or like these extreme fitness places.

We have improved our training systems since 2012 to include our level system and red light/green light system. It has been a game changer for our members! We saw what the Burg Community needed the most, and we changed up our training style.

The level system- So we start with an initial NO CHARGE ONE ON ONE SUCCESS SESSION to find your starting point. No obligation at all. We are not going to sell you into a program that is not a good fit. We have a reputation. We don’t make our money off people that don’t show, memberships, like all the other places!

So some examples…….

  • We remove getting up and down
  • We remove all jumps
  • We remove rapid movements
  • We use only bodyweight for weeks, or in some cases months, and this is fine!
  • We make sure your technique is perfect.
  • No extreme exercises like burpees, etc.
  • we start slower than you think you should!

We create an environment where you feel comfortable and safe doing this!! You only compete with yourself!!

our red light/green light system? We basically …..

Tell you what exercises to remove based on the NO CHARGE SUCCESS SESSION. No need to have you jump up and down a million times if you have a knee issue!!!

Would you like to learn more? Respond to this email with a few good times of the day and we can set up your free success session! In addition to our regular groups we have now added…..

  • No contract options
  • Personal training
  • Semi private training
  • Partner training

And for the next week you can get your first 4 weeks, 28 days(about 12 sessions) for only 69.99!! (Regular prices $90 to $127 per month)

Don’t Assume. Ask!! And if you want to come view a session then just tell us!

Check out our new site for more info!!

Detric Smith, CSCS, ACSM EP-C

Survive the Holiday Party

So you are at Aunt Edna’s house.  The macaroni’s soggy, the peas are mushed, and the chicken tastes like wood.  Sweets are everywhere!! Not to mention enough alcoholic beverages to supply an ABC store. More than enough to prevent good decisions from being made the rest of the night! For the average person this is heaven. But You just made the decision to become healthy and lose some weight!!

Don’t worry. I am here to help you survive the holiday party and season! A few quick tips below….

Before the holiday party load up on the protein, fiber, and water! — I say this year round, but the last thing you want to do is go to the party hungry! All calories are not created equal. Some make you hungrier while others will cause you to eat less later in the day! When you get to the party eat the protein first!

Don’t drink ALL your calories!– I meet with so many people who would be able to eat what they want if they did not drink calories! Liquid calories add up quick and provide nothing in regards to nutrients. If this is your thing, put some limits on it! For quite a few this is the only thing they have to do!

Don’t eat things you don’t like! –  I meet with so many people that eat food just because it’s there. Or because some book said it’s good for you. Get this under control by putting some thought into what these foods are for you. Put yourself in a situation where they are not constantly around you.

Learn to say no for crying out loud! – Maybe not to Aunt Edna, but you are a grown up after all. If you are the leader in your household then put some restrictions on this for your family. Do not deprive yourself because this will just make things worse.

Get back on track and Don’t take enough left overs for 2 weeks- Don’t turn a bad meal into a bad day. Don’t turn a bad day into a bad week! Don’t turn a bad week into a bad month! Get back on track now!!

Have a plan!- Just take a few minutes each night to think about what you will eat the next day! Block this time out each day and then have the foods ready and prepared!

The all or nothing mentality? This is not the time! – It is never the time. It’s the worst mindset you can have. The all in mentality means at some point you will be all out. All out is the absolute worst place to be. Just. don’t. go. backwards. Periods of maintenance are fine. Periods of going backwards are never accepted.

Get a 15 to 20 min workout! – So you don’t have time for a full workout?! Do whatever it takes to keep some momentum. If you can’t get in a full 45 to 60 min workout this is fine. If programmed correct you can accomplish a lot by mastering the basics. The way we program our workouts you can get the cardiovascular and strength training in without separating them. If you are a current member remember to get your home/travel workouts for no extra charge!

Schedule check-ins!- This is the best time to schedule your assessments, Friday nutrition check ins, and no charge consultations with me. I never look at a food log or assessment and judge people. No need to feel guilty! We are here to help!

Get the family involved! – It’s much easier with some support! Choose activities that keep the family active! If they need guidance then ask us about our GIFT CARDS FOR THE HOLIDAY. They can of course use the no charge consultation!

Detric Smith, CSCS, ACSM Exercise Physiologist

P.S.- Check out our new page that will make it clear what we stand for. And stand against…….  https://resultsperformancetraining.com/why-us/

We stand against……

Group classes where the instructor does not correct technique

Overnight certified instructors who just got into this business to make a quick buck.

Programs that are so intense they just injure people. Or frustrate them because they throw beginners or those getting into the swing of things with everyone else

Over priced group and personal training sessions that don’t provide enough value to get results. As in they don’t coach the other 23 hours of day and lack strong leadership

Places that promote false claims or exaggerate their backed by science claims

Places that put a bunch of fitness models on their site versus showing you the lives they changed, and how they did it

Commercial gyms that take your money even if you never show up. And then sell you with some salesperson in a suit and tie who has never trained a person a day in their life

Group classes that just have you come in and do the same thing over and over again

We ……..

Coach the other 23 hours of the day better than anyone in Williamsburg, hands down…….Nutrition, lifestyle, mindset, education

Hold members accountable to getting results

Create a family atmosphere where no one is judged and everyone feels comfortable.

WE. CHANGE. LIVES. ………and have done this for Williamsburg Residents since 2011.

We will not train people unless we do an assessment to make sure they are a good fit for our program. This is no charge

We also give them a free trial session before they sign their life away on some long contract

what our members are saying about us……

why choose us, what we represent..

…………if you sound like a good fit then just reply with questions, goals, and best time of the day to meet. 

Detric Smith, CSCS, ACSM Exercise Physiologist

IN A RELATIONSHIP…with Results Performance Training?!

as I sit here and write this on a Sunday I will try to make it short and to the point. The goal of RPT is to be the complete opposite of …commercial gyms, hardcore fitness places, the fake backed by science exaggeration places that sell lies, or some late night infomercial. Results is in the name for a reason. We plan to get them for you! And by you, I am talking to the person who actually needs it! Most places cater to those who are already in shape!

That requires a relationship that is up front with expectations( me to you, you to me). One where the communication is going back and forth. Most of you reading this are in the trust building phase with me still.

My goal is simple. Provide enough value so that you become a permanent member of the RPT family! I have realized that we get people coming in with the same expectations for us that they have for other places…none! This is sad. So this is what I need you to do for me…….USE US!!!

so tell me ……….

what level of accountability do you think you need? As in we plan to check on you when you miss. I try not be annoying, but sometimes….

Do you want to take advantage of…….

the Friday check ins for nutrition?

the no charge assessment where we track body fat percentage, measurements, weight, etc.

the home workouts for when you miss the studio? off days?

Do you have any questions over the schedule, prices, billing, etc.?

Do you want to schedule a follow up 30 min consultation for a set date in the future so we can review your progress?

Any nagging pains that we have to talk about?

Do you understand our red light green light system to prevent injury?

Do you understand our level system for complete beginners?

Do you need the Detric who taught kindergarten for a few years? or the strength and conditioning for football Detric?……yeah, I did both. Some of you are sensitive, some of you are not. I need to know your learning style. I need to know how you get motivated. Don’t worry. We will figure it out! ……..WE ARE COACHES AND TEACHERS, NOT JUST TRAINERS!

If you are reading this and you are not a member of RPT…send over your questions!! Seriously! Send me a text right now! 757 589 7028. I am a real person. I will answer all of them, for no charge!  I am not the suit and tie sales dude at the commercial gym, that has trained zero people, getting you to sign your life away!

The end goal for me is simple……Change more lives, through fitness, than anyone has ever done in Williamsburg. I will never resort to the sleazy sales tactics. I will never be one of those annoying take my shirt off in every ad trainers. It’s not that type of relationship!! There will be a balance of professionalism, while having a TON OF FUN along the way!

Detric Smith, CSCS, ACSM Exercise Physiologist