Subscribe to Our Newsletter
Get motivating health and fitness articles sent directly to your inbox.
Avoid the Burn
Want a foolproof way to keep extra calories away? Don’t eat them in the first place. With a little self-discipline, you can avoid eating lots of useless calories, which helps your sneaky calorie-burning exercises have even more impact!
5 Sneaky Ways to Burn Calories at Work
You may think the 30 minutes you spend every other day in the gym is enough to keep you trim and healthy, but it’s not. If you want overall good health, you need to eat well and find windows of exercising opportunity every day—not just during your scheduled workouts.

How can you squeeze in a little exercise when most of your hours are spent sitting at a desk, meeting in the conference room, and preparing for big presentations? Read on to find out when you can squeeze in exercise and how to do it.

1. On the Way to Work. To start your day with a smidgen of calorie-burning exercise, you may need to wake up a few minutes earlier than usual. Not to get in a workout before tossing on your power suit, but rather so you’ll have time to torch a few calories on the way to work. To shed some calories before clocking in, you have a number of options depending on your situation. You can bike or walk to work, perform seated calf raises on the bus or train, or park your car at the far end of the parking lot so you get to walk farther to reach your office. And of course, once you get to your building, take the stairs.

2. When Doing Mindless Tasks. Admit it: everything you do at work doesn’t require an amazing amount of brainpower. Take advantage of the easy tasks by multitasking with some exercise. The easiest option is to flex and squeeze your body. From your glutes and your abs to your pecs and thighs, you can get rid of a few calories by simply flexing them as you work. As you grow accustomed to the flexing, you may find it to be a great way to work your way through a long, difficult meeting.

3. Every Time You Finish a Task. When you first get to work, make a to-do list. This will help keep you on track and will also set you up for exercise rewards. Each time you cross a task off your list, give yourself an exercise reward. This could be walking a couple laps around the office, standing up and doing a couple quick stretches, or closing your office door and knocking out a dozen push-ups. Know what your reward of the day will be and go for it.

4. When You Need to Communicate. Helpful as email may be, there is a way to communicate with your colleagues that actually keeps your body moving. That way? Getting out of your seat and walking to your coworker’s office to talk things through. Have to make a few phone calls? Stand up as you talk or better yet, pace back and forth during the conversation.

5. At the Top of the Hour. A great way to sneak a little calorie burning into your routine is to get up every hour. And your exercising doesn’t need to be super intense. All you need to do is stand up. Do this for five minutes, eight times a day, and you will drop 100 calories a day. That’s right—all you have to do to stand up for your health is stand up!

All of these bonus calorie burning tips are great – when done in conjunction with a consistent, challenging exercise program. If you aren’t yet one of my valued clients then now is the time to join in – call or email today to get started!
Seasoned Ahi Steak
Ahi tuna is high in protein and low in fat, the perfect combination for building a lean, toned body. Add a side of roasted asparagus for a delicious healthy meal.

Servings: 4

Here’s what you need…
  • 1 Tablespoon olive oil
  • ¼ cup lemon juice
  • 4 cloves garlic, minced
  • 1 teaspoon red chili flakes
  • 2 Tablespoons cilantro, minced
  • dash of salt and pepper
  • 4 (6oz) ahi tuna steaks
  1. In a large re-sealable plastic bag combine the first six ingredients; mix well.
  2. Add tuna to the marinade, cover and refrigerate for 1-1/2 hours, turning once. Drain and discard marinade. Preheat oven to 425 degrees F.
  3. Place the tuna in a glass pan. Bake for 10 minutes. Turn the steaks and bake for another 10 minutes or until fish flakes easily with a fork.
Nutritional Analysis: One serving equals: 312 calories, 10g fat, .6g carbohydrate, .2g fiber, and 50g protein.

Motivate your friends, family and co-workers! Use the “refer a friend” link below to forward this newsletter and subscribe your friends.
'LIKE' us on facebook!
  • *search Total Results Training*


location: 3061 N Lincoln Ave

$2 hr meter parking on Lincoln and Barry

bathrooms with shower

Small Group training is offered 6 days a week

*7 DAY FREE TRIAL - available on the website


MONDAY 5, 6, 7, 9, 10 am

545, 645 pm

TUESDAY 6, 7, 9 am

545, 645pm

WEDNESDAY 5, 6, 7, 9, 10am

545, 645pm

THURSDAY 6, 7, 9 am

545, 645pm

FRIDAY 5, 6, 7, 9, 10 am

SATURDAY 730, 830, 930, 1030 am

Success Stories
TRT is amazing! They actually found a way to make working out fun. An hour would pass by so quickly, but the workout was fun AND it kicked your butt. Even after a week, I started seeing a difference in my body, and strength. Ryan is a great trainer, and the small group settings is intimate enough where he will still push you personally, and help you correct your form for any move. I would recommend this to anyone who wants a fun and effective workout with a great trainer.
~Laura Z

I have been seeing Ryan a couple of times a week for a little over a year. He changes it up all the time so I am never bored and I constantly feel challenged. Small group training is great because you don't get to distract the trainer by chatting him up. Definitely worth every penny. Surprisingly, the endurance stuff we do has improved my running dramatically. I can't recommend ryan and TRT enough. The new space on Lincoln is also super convenient with plenty of parking.
~Martin V

TRT is
AMAZING! I began working out with Ryan a few months before my wedding so that I could tone and create muscle definition. Not only was Ryan super patient with me but everything he had me do matched my ability so I never felt defeated. I will forever look back and love the way I looked on my wedding day and for that I'm truly grateful! Hands down best time and money ever spent. I was so happy with pre wedding training that I'm still training with Ryan 2yrs later


Ryan Hunt at Total Results Training has been my personal trainer for over 4 years, and I've gotten the best results I've ever had in all the years I've been working out. Through Ryan's efforts, I am leaner, stronger and I have more energy. Ryan is extremely professional and knowledgeable; he created a customized workout program for me that is challenging and motivating. He is always upbeat and positive and he makes sure I get the most out of my twice-weekly workouts. Trust me, you don't stick around with someone for 4 years if you're not meeting your work out goals and getting the results you want. If you're looking for a trainer who knows his business, contact Total Results Training.
~Tony V

Ryan is amazing! I love him. In the past, I had trouble controlling my weight. Ryan taught me how to balance working out with eating right. With him, I lost 20lbs and 10 inches. Together, we drastically changed my appearance. I have worked out with TONS of personal trainers throughout my life, but Ryan is the only one I had success with. He is a wonderful person, who knows how to get results! If you are SERIOUS about losing weight and ready to change your life, he is the BEST person to help you. You WILL lose weight! You WILL see results!

I had not done any routine physical training in 12 years. Started the boot camp in the fall doing 3 to 4 workouts each week. Am in my 14th week now and have dropped 8 pounds and trimmed 2 inches off my waist and have a lot more energy. Some of the routines are intense, but manageable. Each session is different. Classmates and instructors have been very encouraging. This is a very good program and feel that if I can do it, anybody should be able to. Ryan is great!!!
~Dennis F

Ryan is a fabulous trainer. I go to small-group training with him. It is a bootcamp-like workout indoors with up to five people. Every day is different - Ryan changes it up all the time - but one thing is consistent and that is its intensity. Ryan is a very creative and practical trainer and he is super-supportive and reliable. After just two months, I have noticed a significant increase in my strength, flexibility, and stamina.

~Hugh B