Beyond the Resolution: Making Your Movement Matter This February

Aaron Hornstra on February 16, 2026

We’ve all seen it: the January “gym rush” starts to quiet down as the calendar turns to February. The initial spark of a New Year’s resolution is easy to ignite, but keeping that flame burning through the gray Raleigh and Cary winter days? That’s where the real work happens.

At Core Results, we don’t believe in “crash” goals that fizzle out by Valentine’s Day. We believe in sustainable, science-backed progress. If you’re feeling your motivation dip, you aren’t failing—you’re just entering the phase where discipline replaces excitement.

Here is how to navigate February 2026 and ensure your fitness journey stays on track.

1. Focus on Heart Health (It’s American Heart Month!)

February isn’t just about chocolates and roses; it’s American Heart Month. While many people start training to change how they look, the most important changes are the ones you can’t see.

  • The Core Approach: Strength training isn’t just for muscles. Research shows that consistent resistance training improves blood pressure and cardiovascular function.
  • Pro Tip: This month, try monitoring your Resting Heart Rate (RHR) or Heart Rate Variability (HRV) via your wearable tech. Seeing those numbers improve is a powerful motivator that goes beyond the scale.

2. The “JOMO” Mindset

In 2026, the fitness world is embracing JOMO—the Joy of Missing Out. Instead of feeling pressured by the “no days off” influencers on social media, find joy in being present with your specific plan.

  • Quality over Quantity: You don’t need to be in the gym six days a week to see elite results. Three focused, high-intensity sessions at our Raleigh or Cary studios are often more effective than five lukewarm workouts on your own.
  • Listen to Your Body: If your data (or your joints) says you need a recovery day, take it. Recovery is where the actual muscle growth happens.

3. Move with the Mayor (and the Community)

Living in the Triangle gives us unique opportunities to stay active. Whether you’re walking the trails at Bond Park in Cary or hitting the Art Museum trails in Raleigh, “Zone 2” activity (steady, low-intensity movement) is the perfect complement to your sessions at Core Results.

Did you know? 73% of people say community is the #1 factor in staying consistent. This is why our personal training model focuses on the relationship between you and your coach. You aren’t just a membership number; you’re a partner in progress.

4. Adjust, Don’t Abandon

If the goals you set in January feel too aggressive now that “real life” has settled back in, pivot.

  • Too busy for hour-long sessions? Let’s look at 30-minute high-impact blocks.
  • Feeling stagnant? It’s time to introduce Progressive Overload—incrementally increasing your weights to force your body to adapt and get stronger.

Let’s Make February Your Strongest Month Yet

Don’t let the “February Fade” happen to you. Whether you’re training for longevity, weight management, or simply to feel better in your own skin, we’re here to provide the accountability you need.

Ready to see what a customized plan looks like? Click here to book your first session for FREE at our Raleigh or Cary locations. Let’s build a version of you that lasts long after the resolutions fade.

Strengthen Your Journey: The Importance of Combining Strength Training with Weight Loss Drugs

Aaron Hornstra on April 1, 2024

Today, we’re delving into a topic that merges the worlds of strength training and pharmacology: GLP-1 weight loss drugs (Ozempic, Mounjaro etc.). Despite the recent hype, GLP-1 drugs by themselves aren’t necessary a magic pill for a healthy lifestyle. We’re going to dive into the intriguing intersection of the importance of exercise (specifically strength training) and weight loss drugs.  As proponents of holistic health and fitness, we believe in exploring all avenues to help our clients achieve their goals.

According to the latest research, a study published in Cardiovascular Diabetology in February 2023, these medications are not a comprehensive treatment by themselves.  However, they can be used alongside exercise to amplify results and support metabolic balance along with promoting a healthy lifestyle.

GLP-1 weight loss drugs work by mimicking the effects of a naturally occurring hormone in the body called GLP-1 (glucagon-like peptide-1). They can help regulate appetite, reduce food intake, and promote feelings of fullness, making them a valuable tool for individuals struggling with weight management.

Strength training has long been celebrated for its numerous health benefits, from increasing muscle mass and bone density to improving metabolism and boosting mood. It’s a cornerstone of any well-rounded fitness routine, and for good reason. But what happens when you combine the power of strength training with the potential benefits of GLP-1 weight loss drugs? Let’s explore.

Now, let’s talk synergy. When you pair strength training with GLP-1 weight loss drugs, you’re combining two potent forces for achieving your weight loss and fitness goals. Here’s why it works:

  • Metabolic Boost: Strength training revs up your metabolism, helping you burn more calories throughout the day. When combined with GLP-1 weight loss drugs, which can also have metabolic benefits, you’re maximizing your body’s ability to torch unwanted fat.
  • Muscle Preservation: One concern with weight loss is the potential loss of muscle mass along with fat. However, regular strength training helps preserve lean muscle tissue, ensuring that the weight you lose comes primarily from fat stores. This is crucial for maintaining a healthy body composition and preventing the dreaded “skinny fat” look.
  • Appetite Regulation: GLP-1 weight loss drugs can help curb cravings and control appetite, making it easier to stick to a healthy eating plan. When combined with the mood-boosting effects of exercise, including strength training, you’re more likely to make nutritious food choices and resist temptation.
  • Long-Term Success: Sustainability is key to any weight loss journey. By incorporating strength training into your routine alongside GLP-1 weight loss drugs, you’re building a foundation for long-term success. Strength training isn’t just about shedding pounds; it’s about building strength, confidence, and resilience both in and out of the gym.

At Core Results, we’re here to support you every step of the way on your fitness journey. Whether you’re just starting out or looking to take your workouts to the next level, our experienced trainers can tailor a program to suit your individual needs and goals.

Before embarking on any new fitness or medication regimen, it’s important to consult with your healthcare provider to ensure it’s safe and appropriate for you. Once you have the green light, we’ll be here to help you maximize your results and celebrate your victories along the way.

Strength training and GLP-1 weight loss drugs may seem like an unlikely pairing, but together, they can be a powerful combination for achieving lasting weight loss and improved overall health. Ready to strengthen your journey? Let’s get started, contact us today!

Losing Body Fat While Increasing Strength

Aaron Hornstra on December 18, 2023

Protein and Fitness at Core Results in Raleigh and Cary

I think it’s safe to say, for most people losing body fat and increasing lean muscle is an ideal achievement for overall health and fitness.  The question is how do we accomplish such a feat? 

When talking about nutrition, we’ve all heard jokes about the stereotypical personal trainer pushing their clients to eat more and more protein.  The fact of the matter is, maybe we should pay a bit more attention to that advice, especially if our goal is to lose body fat and get stronger at the same time!   

Protein is the single most important nutrient for weight-loss, a better looking body, and aging gracefully. You heard me right, protein is key to changing your overall body composition.  Of course there are other important factors that play a role as well, such as following a progressive strength training program and staying within your personal caloric boundaries.  But today, our focus is on the different ways protein changes how we feel and look, as well as the effects on our overall health.

A high protein intake increases metabolism (burns more calories naturally), reduces appetite, maintains lean muscle mass, and affects hunger related hormones.  Most people would agree those are all extremely important factors when considering body composition!

Let’s take a look at how this process works.  

1.  Digesting and Metabolizing Protein Burns More Calories 

After you eat your body needs energy to digest foods, this is called the “thermic effect”.  Protein has a much higher thermic effect than carbohydrates and fats.

2.  Protein Makes You Burn More Calories While Doing Nothing

Due to this high thermic effect, there is an increase in your metabolism (energy used) around the clock.  Yes, even while you are sleeping!

 3.  Protein Reduces Appetite So You Eat Fewer Calories

Numerous studies show that when you increase protein consumption there is a decrease in other calorie consumption.  This higher satiety makes it easier to restrict calories without having to count them all the time.

 4.  Protein Cuts Cravings and Late-night Snacking

Let’s face it, cravings sabotage any good eating plan and can be our worst enemy.  Interestingly, protein can have a powerful effect on both cravings and desire to snack at night.  

Last point, and possibly the most important of all for those of us who want to slow down the aging process.  

5.  Protein not only helps our muscles repair and grow, it also helps to prevent muscle loss and metabolic slowdown. 

I can’t emphasize enough the importance of this when it comes to aging well.  Each decade, starting at 30, we will lose approximately 3-8% of our lean muscle and that number increases rapidly as we age. Pretty simple,  losing muscle mass equates to a decrease in energy used and thus increase in body fat, accelerated over time.  Ouch! Eating plenty of protein and participating in a strength training program can greatly decrease this loss over time and even help to build more lean muscle.  Bottom line, a high protein diet combined with consistent strength training, is key for weight loss and body composition especially as we age.

So How Much Protein is Enough?

The latest research suggests the amount of protein needed is much more than most people would think.  Studies suggest getting 30% of your total calories a day from protein sources.  So what does that mean for you?  Here is a sample equation to find the amount of protein you need based on your weight.  

.7-1g per pound of lean body mass or 1.6g per KG of body weight (2.2kg per pound)

Example: 150lb person should get 105-150g of protein per day!

Keep in mind these numbers don’t need to be exact and the protein should be spread out throughout the day.

Final Thoughts:

There is no doubt about the importance of incorporating a high protein diet into your body composition goals.  However protein alone is not the only answer.  The magic happens when it’s combined with a strength training program and proper caloric consumption based on your age and goals!

Are you looking to change your body and need help with exercise and nutritional guidance?  We are here for you, contact us today to get set up for a free consultation with one of our highly experienced personal trainers!!

Reference Articles: https://www.healthline.com/nutrition/high-protein-diet-plan#TOC_TITLE_HDR_2

Is a Whole Food, Plant Based Diet Right for You?

joshua on May 8, 2018

by Aaron Hornstra, CSCS

Thanks to the hit Netflix documentary “What the Health”, there has been an increase in popularity and awareness around a vegan or plant based diet.  The positive effects on our environment are undeniable; however, the question remains – Are whole food, plant based diets really healthier for us, and if so how do they affect our performance when training?  Should this particular diet be recommended for athletes and non-athletes alike?  Although limited research has been documented, the latest from the NSCA suggests a plant based diet, in accordance with the American Dietetic Association guidelines, CAN in fact be a viable option for health AND performance.

Whole Food Plant Based Diet

With that being said, over the years, I have witnessed the challenges clients who participate in such a restrictive diet plan face in order to consume an adequate amount of high quality protein required to achieve optimal muscle growth. In addition, per the NCSA article, research shows that those who follow whole food, plant based diets tend to have lower intakes of some very important nutrients including vitamin B-12, calcium, zinc, creatine, and omega 3 fatty acids.  These nutrients play an important role when talking about overall health and performance.

So while the available research shows that a whole food plant based diet can be a viable option for a health and performance, we must recognize that as with any restrictive diet, the client must be especially diligent in order to maintain a well-balanced diet within its parameters.

Here is the latest research article referenced above from the NSCA.
Decide for yourself if it’s right for you!

 https://www.nsca.com/education/articles/ptq/whole-food-plant-based-diets/?srsltid=AfmBOopg30AN6VFoT1lq371mC_FgbZOxYkyzNG2-7cpbjsQuDCPHUyBN