Results By Design Fitness

𝐀 𝐥𝐨𝐭 𝐨𝐟 𝐚𝐝𝐮𝐥𝐭𝐬 𝐩𝐮𝐭 𝐨𝐟𝐟 𝐬𝐭𝐫𝐞𝐧𝐠𝐭𝐡 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐛𝐞𝐜𝐚𝐮𝐬𝐞 𝐭𝐡𝐞𝐲 𝐭𝐡𝐢𝐧𝐤 𝐭𝐡𝐞𝐲 𝐧𝐞𝐞𝐝 𝐭𝐨 𝐠𝐞𝐭 𝐢𝐧 𝐬𝐡𝐚𝐩𝐞 𝐟𝐢𝐫𝐬𝐭.

But you do not have to arrive fit, experienced, or already confident.

Good coaching starts with where you are now. The movement, load, range, and pace can be adjusted to your current ability, then progressed as you build strength and confidence. Starting small and building gradually is consistent with current physical-activity guidance.

The first win is not lifting the heaviest weight in the room.

It is 𝐝𝐢𝐬𝐜𝐨𝐯𝐞𝐫𝐢𝐧𝐠 𝐰𝐡𝐚𝐭 𝐲𝐨𝐮𝐫 𝐛𝐨𝐝𝐲 𝐜𝐚𝐧 𝐝𝐨 𝐚𝐧𝐝 𝐛𝐮𝐢𝐥𝐝𝐢𝐧𝐠 𝐟𝐫𝐨𝐦 𝐭𝐡𝐞𝐫𝐞.

At 𝐑𝐞𝐬𝐮𝐥𝐭𝐬 𝐛𝐲 𝐃𝐞𝐬𝐢𝐠𝐧 𝐅𝐢𝐭𝐧𝐞𝐬𝐬, you do not need to prove you are fit enough to begin. We help adults 40+ find an appropriate starting point and build strength through supportive coaching.

𝐑𝐞𝐚𝐝𝐲 𝐭𝐨 𝐟𝐢𝐧𝐝 𝐲𝐨𝐮𝐫 𝐬𝐭𝐚𝐫𝐭𝐢𝐧𝐠 𝐩𝐨𝐢𝐧𝐭? 𝐁𝐨𝐨𝐤 𝐚 𝐒𝐭𝐚𝐫𝐭𝐢𝐧𝐠 𝐏𝐨𝐢𝐧𝐭 𝐒𝐞𝐬𝐬𝐢𝐨𝐧.
👉🏼 https://go.resultsbydesignfitness.com/go-scheduler

100 GRAMS OF PROTEIN DOESN’T HAVE TO BE COMPLICATED. 💪

One of the biggest nutrition gaps we see—especially with women—is simply not eating enough protein.

Protein isn’t just for bodybuilders.

It helps you maintain muscle, recover from training, support strength, and preserve the lean tissue that becomes increasingly important as we age. For active adults, research commonly supports protein intakes above the basic RDA, often around 1.2–1.6 grams per kilogram of body weight per day, depending on the person and their training.

That’s why, for many women, 100 grams per day is a great practical target—especially if you're strength training and trying to protect muscle.

And look at the picture. 👆

100 grams is not some crazy bodybuilding diet.

🥚 Breakfast: Eggs + Greek yogurt + berries — 25g
🍗 Lunch: Chicken + rice + vegetables — 30g
🥤 Shake: One simple protein shake — 20g
🐟 Dinner: Salmon + vegetables + a quality carb — 25g

TOTAL: 100g

The goal isn’t to live on protein shakes.

The goal is to build most of your nutrition around real, nutrient-dense whole foods and use a shake when it makes your life easier.

And you don’t have to eat 100 grams perfectly every single day.

You just need to start paying attention.

Because if you want to stay strong, maintain muscle, recover well, and keep doing the things you love as you get older, protein deserves a place near the top of your nutrition priority list.

Simple. Sustainable. Repeatable.

That’s the RxD approach. ❤️💪

𝐘𝐨𝐮𝐫 𝐛𝐨𝐝𝐲 𝐛𝐞𝐧𝐞𝐟𝐢𝐭𝐬 𝐟𝐫𝐨𝐦 𝐜𝐚𝐫𝐝𝐢𝐨 𝐚𝐧𝐝 𝐬𝐭𝐫𝐞𝐧𝐠𝐭𝐡 𝐟𝐨𝐫 𝐝𝐢𝐟𝐟𝐞𝐫𝐞𝐧𝐭 𝐫𝐞𝐚𝐬𝐨𝐧𝐬.

Cardio supports endurance and cardiovascular health. Strength training helps your muscles produce force, adapt, and stay capable.

For adults 40+, especially while working toward weight-loss goals, a well-rounded plan can include both, with strength work progressed appropriately for your starting point.

At 𝐑𝐞𝐬𝐮𝐥𝐭𝐬 𝐛𝐲 𝐃𝐞𝐬𝐢𝐠𝐧 𝐅𝐢𝐭𝐧𝐞𝐬𝐬, we use cardio and strength as complementary tools to help you build a stronger, more capable body for everyday life.

You do not have to choose one over the other. The goal is to build a plan that supports both your health and your strength.

𝐒𝐚𝐯𝐞 𝐭𝐡𝐢𝐬 𝐚𝐬 𝐚 𝐫𝐞𝐦𝐢𝐧𝐝𝐞𝐫: 𝐜𝐚𝐫𝐝𝐢𝐨 𝐚𝐧𝐝 𝐬𝐭𝐫𝐞𝐧𝐠𝐭𝐡 𝐰𝐨𝐫𝐤 𝐛𝐞𝐭𝐭𝐞𝐫 𝐭𝐨𝐠𝐞𝐭𝐡𝐞𝐫.

𝐓𝐡𝐞 𝐬𝐭𝐫𝐨𝐧𝐠𝐞𝐬𝐭 𝐫𝐞𝐚𝐬𝐨𝐧 𝐭𝐨 𝐛𝐮𝐢𝐥𝐝 𝐦𝐮𝐬𝐜𝐥𝐞 𝐦𝐚𝐲 𝐡𝐚𝐯𝐞 𝐧𝐨𝐭𝐡𝐢𝐧𝐠 𝐭𝐨 𝐝𝐨 𝐰𝐢𝐭𝐡 𝐭𝐡𝐞 𝐠𝐲𝐦.

It is carrying the groceries without thinking twice.
Taking the stairs with confidence.
Getting up from the floor.
Traveling, gardening, playing with family, and continuing to do the things you enjoy.

That is why strength training is about more than lifting weights.

For adults 40+, building and maintaining muscle supports the strength, movement, and independence everyday life asks for.

At 𝐑𝐞𝐬𝐮𝐥𝐭𝐬 𝐛𝐲 𝐃𝐞𝐬𝐢𝐠𝐧 𝐅𝐢𝐭𝐧𝐞𝐬𝐬, we train for more than what happens during the workout.

We train for 𝐭𝐡𝐞 𝐥𝐢𝐟𝐞 𝐲𝐨𝐮 𝐰𝐚𝐧𝐭 𝐭𝐨 𝐤𝐞𝐞𝐩 𝐥𝐢𝐯𝐢𝐧𝐠.

𝐖𝐡𝐚𝐭 𝐢𝐬 𝐨𝐧𝐞 𝐭𝐡𝐢𝐧𝐠 𝐲𝐨𝐮 𝐰𝐚𝐧𝐭 𝐭𝐨 𝐬𝐭𝐚𝐲 𝐬𝐭𝐫𝐨𝐧𝐠 𝐞𝐧𝐨𝐮𝐠𝐡 𝐭𝐨 𝐤𝐞𝐞𝐩 𝐝𝐨𝐢𝐧𝐠? 𝐓𝐞𝐥𝐥 𝐮𝐬 𝐢𝐧 𝐭𝐡𝐞 𝐜𝐨𝐦𝐦𝐞𝐧𝐭𝐬.

The Fork in the Road

A Year From Now, You'll Wish You Started Today

You can keep doing what you've been doing, and one year from now, you'll be in the same place, carrying the same frustration, wondering why nothing changes. Or you can take one small step today. Book a free session. Have a real conversation. Start the plan. That's all it takes to change the trajectory of the next decade of your life.

𝐓𝐡𝐞 𝐬𝐜𝐚𝐥𝐞 𝐠𝐢𝐯𝐞𝐬 𝐲𝐨𝐮 𝐨𝐧𝐞 𝐧𝐮𝐦𝐛𝐞𝐫. 𝐈𝐭 𝐝𝐨𝐞𝐬 𝐧𝐨𝐭 𝐭𝐞𝐥𝐥 𝐲𝐨𝐮 𝐭𝐡𝐞 𝐰𝐡𝐨𝐥𝐞 𝐬𝐭𝐨𝐫𝐲.

Weight-loss progress is about more than pounds lost. Pay attention to how you move, how everyday tasks feel, and whether you are maintaining the strength you rely on.

If stairs, carrying, or other everyday activities start to feel harder, that is worth paying attention to. Changes in everyday strength can tell you something the scale cannot.

Muscle supports strength, balance, movement, and independence. That is one reason resistance training matters while your body is changing.

Medication decisions belong with your licensed healthcare provider. At 𝐑𝐗𝐃, our role is to provide safe, progressive, strength-focused coaching.

For adults 40+, the better goal is not simply to weigh less. It is to 𝐥𝐨𝐬𝐞 𝐰𝐞𝐢𝐠𝐡𝐭 𝐰𝐡𝐢𝐥𝐞 𝐭𝐫𝐚𝐢𝐧𝐢𝐧𝐠 𝐭𝐨 𝐬𝐭𝐚𝐲 𝐬𝐭𝐫𝐨𝐧𝐠 𝐚𝐧𝐝 𝐜𝐚𝐩𝐚𝐛𝐥𝐞.

𝐌𝐞𝐬𝐬𝐚𝐠𝐞 “𝐒𝐓𝐑𝐄𝐍𝐆𝐓𝐇” 𝐭𝐨 𝐥𝐞𝐚𝐫𝐧 𝐦𝐨𝐫𝐞 𝐚𝐛𝐨𝐮𝐭 𝐠𝐞𝐭𝐭𝐢𝐧𝐠 𝐬𝐭𝐚𝐫𝐭𝐞𝐝 𝐚𝐭 𝐑𝐗𝐃.

It starts innocent enough. . .

A little peanut butter here.
A “healthy” scoop of granola there.
Some honey because it’s natural.
Half an avocado because Instagram said so.
Next thing you know, you’ve created a liquid cheeseburger.

Smoothies can be an awesome way to get protein, fruits, vegetables, and nutrients in fast — but the ingredients still count.

The key is building one with the right balance of:

Protein 💪
Produce 🍓
Smart carbs
Healthy fats

And portions that don’t require a calculator from NASA

We put together a simple RxD Smoothie Guide to help you make smoothies that actually work for your goals.

🥤 Comment SMOOTHIE below and we’ll send you the guide.

𝐀 𝐥𝐨𝐰𝐞𝐫 𝐧𝐮𝐦𝐛𝐞𝐫 𝐨𝐧 𝐭𝐡𝐞 𝐬𝐜𝐚𝐥𝐞 𝐝𝐨𝐞𝐬 𝐧𝐨𝐭 𝐭𝐞𝐥𝐥 𝐭𝐡𝐞 𝐰𝐡𝐨𝐥𝐞 𝐬𝐭𝐨𝐫𝐲.

Watching your weight drop can feel like proof that everything is working.

But the scale cannot tell you how well you are maintaining the strength and muscle that help you move, stay active, and handle everyday life.

For adults 40+ who are losing weight, including those using GLP-1 medication as part of their medical care, the question is not only:

“𝐇𝐨𝐰 𝐦𝐮𝐜𝐡 𝐡𝐚𝐯𝐞 𝐈 𝐥𝐨𝐬𝐭?”

It is also:

“𝐖𝐡𝐚𝐭 𝐚𝐦 𝐈 𝐤𝐞𝐞𝐩𝐢𝐧𝐠?”

That is the thinking behind 𝐑𝐗𝐃’𝐬 𝐌𝐮𝐬𝐜𝐥𝐞 𝐏𝐫𝐨𝐭𝐞𝐜𝐭𝐢𝐨𝐧 𝐏𝐫𝐨𝐠𝐫𝐚𝐦: coach-led strength training focused on helping you stay strong and capable while your body changes.

Your medication and medical care stay with your healthcare provider. Our role is strength training, coaching, and helping you keep building toward the life you want to live.

💬 𝐃𝐌 “𝐒𝐓𝐑𝐄𝐍𝐆𝐓𝐇” 𝐟𝐨𝐫 𝐭𝐡𝐞 𝐩𝐫𝐨𝐠𝐫𝐚𝐦 𝐨𝐯𝐞𝐫𝐯𝐢𝐞𝐰.