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  • Year of Change Accountability Program

    Our "Year of Change" Challenge is a 9 month-money-driven-accountability-program specifically created for New Year New You Challengers who want to keep their weight off or those looking to make 2024 a year to remember! Everyone can join the fun. . . Here is exactly how it works! ~ Winner(s) will be calculated based off Total Pounds of Fat Lost along with Percent of Change in Body Composition between April 15th 2024 to January of 2025. ~ We are recording your April 15th - 19th check in as your starting point for the "Year of Change" Challenge. ~ $100 Buy In (Cash Only) is required. ~ All Members are eligible. ~ The final weigh-in must be done between ....

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  • Ozempic Shame Is On The Rise

    NO SHAME - ZERO JUDGEMENT For many in Louisville grappling with weight loss, especially those diagnosed with obesity, traditional diets and exercise routines can often feel like an uphill battle. Without the right support, the journey can be daunting, and progress hard to sustain. You may have already experienced the frustration of weight loss programs that don't cater to your unique needs, especially if you're incorporating advanced treatments like semaglutide (Ozempic). This can leave you feeling isolated and unsupported in your efforts to achieve a healthier lifestyle. Results by Design in Louisville, KY steps in to bridge this gap with ....

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  • Sodium Intake

    Sodium intake in America is at an all-time high. The average intake is 3,400 mg a day when only 1,500-2,300 mg is recommended. The appropriate amount of sodium intake can be beneficial by helping regulate blood pressure and volume. Sodium assists muscles and nerves with muscular contraction and transmitting nerve signals. It also accommodates a regular blood pH level, a good health indicator. Excessive sodium intake contributes to high blood pressure, increasing the risk of heart disease, kidney disease, stroke and congestive heart failure. Your kidneys work to remove extra sodium from your body, but if they can't effectively get rid of it, blood volume increases causing your heart to ....

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  • Miracle of Water

    Water is lost when you breathe, sweat and any time you go to the bathroom. In order to maintain balance of your bodily fluids you need to replace what is lost. Your bodily fluids assist in digestion, absorption, circulation, body temperature, saliva creation and the transportation of nutrients. Muscle fatigue occurs when the balance of fluids and electrolytes aren't maintained in the cells. Staying hydrated keeps muscles performing appropriately. The American College of Sports Medicine advises you to drink about 17 ounces of fluid two hours before exercising and to drink during regular intervals while exercising to replace what is lost from sweat. Constipated? That's because you're not ....

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  • Why “Eating Clean” Is Not Working for You

    Paleo, Whole 30, and low carbohydrate diets. In reality, eating clean is just a way of saying that one is not eating junk food or prepackaged food and instead chooses to prepare his own food with fresh, nutrient dense ingredients. The problem with eating clean is that there is a lot of misinformation out there and choosing the right foods for you is not always as simple as eating what somebody on the latest blog said is good for you. It can also be very difficult to shake the cravings of foods that you have relied on for so long to give you joy in eating and speed in preparation. At the end of the day, getting the results you want out of your fitness and nutrition regimen will require a ....

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  • Accountability for the Win

    Then you started to get discouraged. You weren’t getting the immediate results you expected. You started skipping your workouts and eating “cheat meals” more often than not. And, instead of the svelte new body you were expecting, the numbers on the scale remained unchanged and you threw in the towel. To be honest, failing to achieve your goals wasn’t your fault. Why? A healthy lifestyle change is an ongoing journey and it is understandable to find your motivation fading every once in a while. This is where accountability coaches and partners can really help. By providing you with gentle reminders of the goal you wanted to achieve when you started, and by ....

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  • How the Food Industry is Fooling You

    All Natural –The only things that are all natural are more than likely not going to be in a package. The Food and Drug Administration, FDA, has a way of interpreting certain ingredients and including them in the “all natural” category. As long as it doesn’t contain added colors, flavors or artificial substances it can be all natural. However, high fructose corn syrup is not healthy nor is it natural, but companies can argue that because it comes from corn it’s included as all natural. Sugar Free Or No Added Sugar –So you found something that contains sugar free or no added sugar on it and breathe a sigh of relief you’re able to have your cake ....

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  • Serious Training Requires Serious Recovery

    The purpose of compression garments is to stimulate blood flow especially in the legs and feet. The body suit Serena wore was an extreme form of the normal compression methods recognized. Most associate compression with socks or stockings. The socks or stockings are tighter around the ankle and become less constrictive as they work up your body. Due to gravity the blood at the bottom of your body works harder to flow back to the heart. Compression socks are designed to gently squeeze the tissue to improve the blood flow to the heart and limit swelling. If you have poor circulation or other conditions such as deep vein thrombosis or blood clots, this helps the blood from pooling and reduce ....

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  • Egg Frittata Food For Thought

    INGREDIENTS Olive oil spray 8 large egg whites 1/4 teaspoon kosher salt 1/4 teaspoon black pepper 1/4 cup grated Parmesan 4 oz smoked salmon, cut into 1-inch pieces 1/4 cup fresh basil, chopped INSTRUCTIONS Preheat oven to 400 degrees F. Spray two small (6 inch), oven-safe skillets (such as cast-iron skillets) with olive oil cooking spray. Using an electric hand whisk, beat the egg whites with salt and pepper until foamy. Add the Parmesan and whisk to incorporate. Heat the skillets over medium heat, about 3 minutes. Pour the egg mixture into the skillets. Arrange the salmon pieces and basil strips on top of the eggs. Cook about 3 minutes, until bottom is set, then transfer ....

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  • Benefits of Walking

    Believe it or not walking has proper technique to maximize the health benefits. • Keep your head up, looking forward • Relax your neck, shoulders and back • Swing your arms with a slight bend in your elbows or pump your arms • Tighten your back muscles slightly and straighten your back • Roll your foot from heel to toe Regular walking helps you maintain a healthy weight, prevents or manages various conditions, strengthens bones and muscles, improves your mood AND your balance and coordination. A New England Journal of Medicine study established 30 minutes of walking a day lowered the risk of cardiovascular disease by 30% over those that did not walk. The ....

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We Are Stronger Together at Results by Design Fitness!

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Jennifer Britt

Results by Design Fitness has changed my life. Not only have I lost weight and increased my strength, I have gained confidence and mental fortitude. The trainers are energetic, fun, and very knowledgeable. They give you all the tools you need to succeed in reaching your health and fitness goals. The people that I work out with are wonderful as well- very motivating and encouraging. The environment is warm and welcoming to all ages and sizes. I highly recommend Results by Design Fitness!!

Katie Talcott

Results by Design is in my opinion the best gym in Louisville. I love that the strength training workout are individualized programs, specific for my needs. The coaches are excellent. One reason I chose this gym was I didn't want to get injured or follow fitness fads, I wanted coaching backed by science and research and that is what I get at Results. I also love the group classes. They are challenging, with lots of variety and they use heart rate monitors for their interval training. The greatest part about Results is the coaches, and members, you feels like part of a team, everyone is encouraging, friendly, and working toward a healthy lifestyle. A gym where anyone would feel welcome!

Scott Hill

I highly recommend Results By Design Fitness. I help fitness owners and know a great one when I see it. Keep up the great work! 💪👍😁

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