Ultimate Results Fitness and Nutrition

Ultimate Results Fitness and Nutrition Online coaching for busy adults. 27 years in fitness, since 2007 owning Ultimate Results. Real people, real results, real life.

Free 20-min strategy call to start.

08/01/2026

If you have ADHD, willpower is the worst thing to build your training on. Willpower runs out, and then you blame yourself. Build on structure instead. Here are the 5 that actually work and the 5th is the best!

Keep it short. Your focus is highest in the first 20 minutes, so a sharp 25 beats a dragged-out hour you'll skip.

Cue it, don't try to remember it. Bag by the door, session on the calendar. Remembering is the part that breaks.

Reward now, not in 12 weeks. It's exactly why the app I coach my clients through hands out badges, tracks streaks, and puts a personal record in front of them to chase... a visible win every session.

Add novelty. Boredom is the enemy, so rotate the work before it goes stale.

Don't go it alone. A partner, or a coach on a call, is one of the strongest focus tools there is. It's called body-doubling, and it works.

Save this one. It's the difference between starting over every month and actually continuing.

Free ADHD Fitness Starter 👇comment ADHD and I'll send it.

Most people don't miss their protein target at dinner. They miss it before 10am. Coffee, toast, a banana, and you're 30 ...
07/29/2026

Most people don't miss their protein target at dinner. They miss it before 10am. Coffee, toast, a banana, and you're 30 grams behind before the day even starts. Swipe for six breakfasts that get you to 30 grams fast, no cooking degree required. Which one's your go-to? Tell me below.

Monday proof.One of my longest-running clients, I'll call him Mr. D, came to me benching 90 pounds and calling himself a...
07/27/2026

Monday proof.

One of my longest-running clients, I'll call him Mr. D, came to me benching 90 pounds and calling himself a bowl of jello. His words, not mine.

Training just twice a week, he built to a 215 pound bench and a deadlift past 305. Years ago he wrote that he thought he might someday pass 300. He blew right through it.

Here's what I want busy people to hear. He didn't do it on some perfect six-day split. Two focused sessions a week, showing up, for years. That's the whole secret, and nobody wants it because it isn't flashy.

Consistency beats intensity every time. What could two real sessions a week build for you over the next year?

"I'll start once I'm in better shape."I hear it constantly, and it might be the most backwards sentence in fitness. It's...
07/26/2026

"I'll start once I'm in better shape."

I hear it constantly, and it might be the most backwards sentence in fitness. It's like saying you'll start saving money once you're rich.

Nobody arrives in shape. That's the whole thing you're trying to build. Waiting until you're ready is just a polite way of never starting.

Here's the part people don't believe until they live it. The first four weeks aren't about results. They're about becoming a person who trains. The body changes come later, and they come almost on their own once the habit is real. Everybody wants to skip to the part where it's working, but the part where it's awkward and you don't know what you're doing IS the work.

You'll be bad at it for a bit. Everyone is. That's not a sign you picked the wrong thing. That's just week one.

The gym is not an exam you have to study for. It's the studying.

What's the thing you've been putting off until you're "ready"?

Saturday thought.Nobody is thinking about you as much as you think they are.That thing you're self-conscious about at th...
07/25/2026

Saturday thought.

Nobody is thinking about you as much as you think they are.

That thing you're self-conscious about at the pool, at the gym, in the photo? The people around you clocked it for about a second and a half, then went right back to worrying about their own thing. That's not me being nice. That's just how attention works. Everybody is the main character of their own day.

The math on that is brutal and freeing at the same time. You are spending enormous energy managing an audience that isn't watching.

I'm not saying stop caring about your health. Care a lot. Train hard, eat well, get strong. Just do it because you want to feel good in your own body, not because you're trying to pass an inspection nobody is actually conducting.

The person who looks comfortable in their own skin usually isn't the one with the best body in the room. They're just the one who quit auditioning.

Go enjoy your Saturday.

Somebody asked whether the cook-cool-reheat trick works on those 90-second rice pouches, and honestly it's a better ques...
07/24/2026

Somebody asked whether the cook-cool-reheat trick works on those 90-second rice pouches, and honestly it's a better question than it sounds.

Short answer, partly.

Those pouches are already cooked, and they've already been cooled at some point in production, so a little resistant starch has already formed. You're not starting from zero. What you don't get is the long overnight rest in a cold fridge, which is where most of the conversion actually happens.

So here's the move if you want it. Buy the pouch. Heat it. Then instead of eating it right then, put it in the fridge overnight and eat it tomorrow. Cold in a bowl, or reheated. Either works.

Yes, that defeats the ninety seconds. That's the trade. Convenience or conversion, pick whichever one fits the day you're actually having.

Honestly though, if those pouches are what gets a real meal on the table on a Tuesday night instead of hitting a drive-through, you already won. The rice trick is a bonus, not a requirement.

Don't let the optimization talk you out of the thing that was already working.

Caught me doing research in the produce aisle. Here's what most people don't know about potatoes and rice: cook them, co...
07/23/2026

Caught me doing research in the produce aisle. Here's what most people don't know about potatoes and rice: cook them, cool them in the fridge overnight, then eat them, and some of the starch turns into resistant starch your body can't fully absorb. Fewer usable carbs from the same food. Swipe through for how it works, why it bloats some people, and whether it works on those 90-second pouches. Save this one for your next grocery run.

Update on the move, since a few of you have asked.Texas is next on the list to actually go look at. After that I may swi...
07/23/2026

Update on the move, since a few of you have asked.

Texas is next on the list to actually go look at. After that I may swing back through Tennessee or go see Florida. A couple of you have thrown out places I hadn't considered, which is exactly why I keep posting about this instead of trying to figure it out alone in a spreadsheet.

Here's what I've learned so far that I didn't expect.

The house matters less than the rules. I've ruled out places I really liked because of short-term rental restrictions I had no idea existed until I sat down and read the county code. That is not the fun part of the search. It's the part that decides whether the whole thing actually works.

I'm also not in a hurry the way I was back in the spring. I've watched a few people rush a big move and then spend the next two years undoing it.

So no pin on the map yet. The boring homework continues.

If you've made a move like this, what's the one thing you wish you'd checked before you signed?

Most people who miss their protein target don't miss it at dinner. They miss it before 10am.Think about a normal morning...
07/22/2026

Most people who miss their protein target don't miss it at dinner. They miss it before 10am.

Think about a normal morning. Coffee. Maybe toast, a banana, a granola bar in the car. That whole meal delivered about 6 grams of protein. Now you're already 30 or 40 behind and it isn't even lunch, so you spend the rest of the day chasing a number you were never going to catch.

Then at 9pm you're standing in the kitchen trying to cram in 60 grams before bed. That's not a discipline problem. That's a math problem you created at 7am.

Fix the front of the day and the rest takes care of itself.

Aim for 30 to 40 grams at breakfast. Not perfect, not fancy. Eggs. Greek yogurt. Cottage cheese. A shake if you're running out the door. Leftover chicken from last night works fine too, there's no rule that breakfast has to look like breakfast.

Do that one thing for a week and watch how much easier the rest of your day gets.

What's your go-to breakfast? Drop it below and I'll tell you roughly where it lands on protein.

Last week I posted about cooking and cooling your rice and potatoes to cut the usable carbs. A bunch of you tried it. On...
07/21/2026

Last week I posted about cooking and cooling your rice and potatoes to cut the usable carbs. A bunch of you tried it. One guy said something I want to answer out in the open, because he is definitely not alone.

He said he feels bloated afterward, so rice is a rare eat for him.

Here's what's actually happening. That resistant starch we're creating on purpose? Your small intestine can't break it down. So it travels further down and your gut bacteria ferment it. That fermentation is genuinely good for you... it feeds the bacteria you want. It also makes gas.

If your gut isn't used to it, you feel it.

Two things worth knowing. First, that reaction usually settles down over a couple of weeks as your gut adapts. Second, you don't have to go all in on day one. Start with a smaller portion of the cooled stuff and build from there.

If it still wrecks you after a few weeks, that's real information about your body. Some people just don't tolerate it well. Fine. There are a hundred other things to eat.

The point was never that everybody has to eat cold rice. The point is you have options you didn't know you had.

Keep the questions coming. This is the good stuff.

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504 124th Street SE
Everett, WA
98208

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