Chaffey High School Alumni

Lance McCullough, Class of 1981

Lance McCullough
Owner – Fitness Results

 Lance McCullough ’81, certified personal trainer and owner of Fitness Results gym in Upland, found his passion for weight training as a freshman at CHS playing on the football team. Looking back, Lance remembers his teammates bench pressing 135 lbs. as they had older brothers to work out with. Because he had no experience with weight training, Lance tried to bench press the maximum and was disappointed with the results. Determined to learn, Lance began frequent weight training with positive results. Weight training became his passion, and led to many weight lifting titles as well as the 1998 AAU World Bench Press Championship with a world record lift.

In 1994 Lance opened his personal training gym, Fitness Results, with the goal of helping others achieve their personal fitness goals, which range from weight loss to body sculpting and increasing strength and increasing overall health. Today Lance and his staff of certified trainers (including Jill Caldwell ’83) offers personal training, boot camp and Pilates.

CHS alumni are currently training with Lance and Jill include

• Nancy DeDiemar Jones ’63 and her husband Patrick. Nancy and Patrick began training in October 2009; by August 2010 they had lost weight (Nancy 58 lbs, Patrick 74 lbs), lowered their body fat by 12% and cut 20 inches off their combined waistlines. Both are now wearing the same size clothes as high school. Recently retired after transitioning their printing business to a new owner, Nancy and Patrick continue to train with Lance to enhance their health, maintain fitness, and continue with weight loss.
• Gary ’65 and Sue Olinger Ovitt ’65. “We started training with Fitness Results in February 2011 and are so happy to have found them. Staff and clients make for a very pleasant training experience,” says Sue. In the first year, Gary reached his goals for weight loss (28 lbs.) and body fat (6% decrease), decreased his waist by 6 inches, and increased his muscle mass by 10 lbs. Sue lost 30 lbs. and now wears a size 6. “We credit Nancy DeDiemar for introducing us to Lance, Jill and Rodney. We like being guided by Chaffey grads Lance and Jill and exercising with other Tigers such as Mike Milhiser’74 and Nancy and Patrick Jones,” said Sue.
• Mike Milhiser ’74. Mike started training in early 2011 and has lost a total of 25 lbs.
• Richard ’56 and Kathy Omlin Briggs ’60. Kathy and Richard train with Jill to increase their health and fitness.

Other Tigers who have trained at Fitness Results include Ken McCullough ’56 (who is also Lance’s dad), Dorothy Estabrook Brown ’56, and Nelda Smothers Crandall ‘56 (Lance’s mom).

Lance stays abreast of health-related research to help those who train with him. He notes that a 2011 study of the effect of exercise on cognition conducted at the University of Iowa showed that “aerobic exercise improves ability to coordinate multiple things, long term planning and your ability to stay on a task for extended periods . . .resistance training, improves your ability to focus amid distracters. . . the hippocampus area of the brain, key for memory formation, shrinks 1% to2% per year in those older than 60, but when people this age group begin fitness regimens, it grows by 1% to 2% instead.”  For more information on Fitness Results, including photos of the gym, Lance and Jill, visit www.fitnessresults.com.

Patrick and Nancy train at Fitness Results

Looks what’s for dinner!

I’ve been noticing lately that Pork Loin Roast have become part of the revolving grocery store ad cycle.  Pork Loin is a great lean protein and what’s easier than a crock pot to cook it in.  Check out this delicious time saving recipe…

Chalupa

Cooked in a slow cooker, such as a crock-pot, this is a low-fat version of a fast food dish.

Serves: 22 person(s)

Preparation Time: 25 mins

Cooking Time: 9 hrs

Extra Time: 8 hrs

(for soaking)(note: above cooking time is for slow cooker)

Ingredients

3 lb extra lean pork roast

1 lb dry pinto beans

2 garlic cloves, minced

1 Tbsp ground cumin

1 Tbsp dried oregano

2 Tbsp chili powder

1/2 Tbsp salt

1 can (4 oz) chopped green chilis

1 crockpot of water

Directions

In the slow cooker, cover the beans with hot water (about 1/2 an inch above the beans). Turn the slow cooker to high for 1 hour and then turn it off. Leave to soak over night.

In the morning, remove beans (reserving cooking water), and put roast in bottom of cooker. Add remaining ingredients (including the beans and their soaking water) and more water if needed to cover all the ingredients. Cook on high 1 hour, and then on low 6 hours. Remove meat and shred with two forks. Return the meat to the slow cooker. Cook on high 1 more hour, or until the beans are tender.

Variations:

Serve over a bed of lettuce. Can top with lowfat grated cheese, chopped onions, tomatoes, fat free sour cream and lowfat tortilla chips.

Serving suggestions and garnishes are not included in nutritional analysis, and may not be dairy-free or gluten-free.

Tips:

This meat and bean mixture also makes wonderful burritos.

Nutrition Report for June 24, 2012

Calories 124

% DV**

Total Fat            3 g            5%

Sat. Fat            0.3 g            2%

Cholesterol            23 mg            8%

Sodium            184 mg            8%

Total Carbs.            14 g            5%

Dietary Fiber            5 g            20%

Sugars            0.7 g            -

Protein            11 g            22%

Calcium            31 mg            3%

Note: A dash indicates no data is available.

** Percent Daily Values are based on a 2,000 calorie diet. Your daily values maybe higher or lower depending on your calorie needs. These values are recommended by a government body. They are not Fitness Results recommendations.

Chalupa 

USDA MyPlate

These five food groups can be building block for a healthy diet (http://www.choosemyplate.gov/)

 

Its not always easy to make the right food choices and sometimes the right amount to eat can be confusing.  The new USDA MyPlate is a great example to follow in building your meals.  Its important to have a healthy lean protein, delicious vegetables, fruits, and grains plus some dairy to help balance a good eating plan.  Try out and see for yourself!

Craving Pancakes?

If you must eat pancakes a couple strategic substitutions can make it a more healthy choice.   

Apple Oatmeal Pancakes

Posted: April 5, 2011 by Health Admin

Tags: Recipe

Really delicious vegan apple oatmeal pancakes.

Serves: 5 person(s)

Preparation Time: 10 mins
Cooking Time: 5 mins

Ingredients

• 3 small apples
• 1 1/2 cup whole wheat flour
• 1/2 cup oatmeal
• 2 tsp baking powder
• 1 tsp cinnamon
• 1 tsp nutmeg
• 2 cup water
• 1/4 cup chopped walnuts (optional)
• 1 tsp vanilla extract, or to taste (optional)

Directions

Peel, then chop apples. Add about a teaspoon of water. Put in small pan and cook for about 3 to 4 minutes or until soft. Mash apples with the back of a spoon or potato masher, leaving some chunky apple pieces.

In a separate bowl, mix all dry ingredients together. Add water and mashed apples. Stir until combined.

Drop about 1/4 cup mixture onto a heated skillet that has been lightly sprayed with oil.

Makes about a 4-inch sized pancake.

Variations:Pancakes can be made with bananas by replacing the 3 apples with 1 ripe banana.

Tips:If desired, add a tablespoon of maple syrup, for a little sweetness (optional). It will be a little thick; spread it with a spoon.

Serving suggestion not included in nutritional analysis.

Calories 270
		% DV**
Total Fat	6 g	9%
Sat. Fat	0 g	1%
Cholesterol	0 mg	1%
Sodium	197 mg	8%
Total Carbs.	49 g	16%
Dietary Fiber	8 g	32%
Sugars	8 g	-
Protein	8 g	16%
Calcium	144 mg	14%
Note: A dash indicates no data is available.
** Percent Daily Values are based on a 2,000 calorie diet. Your daily values maybe higher or lower depending on your calorie needs. These values are recommended by a government body. They are not Fitness Results recommendations.

NEW DISPLAY AT FITNESS RESULTS!!!

Lance, owner of Fitness Results wanted something to fill the space above the front window of the gym. He wanted something unique and what resembled more of an American flag as if it was flying outside. Lance did the wood work with the waves and curves and Daniel, who also does all the other artwork for Lance in the gym, painted the flag. The flag is now finished, being 85″x41″ and is beautifully displayed at Fitness Results, the end product turned out better than anticipated:)

BREAKFAST, LUNCH OR DINNER…..

Romaine lettuce w/ Chicken Breast, Salsa, Strawberries, Vegetables, Olive Oil, Red Vinegar and Avocado….

Romaine Blend: 1 1/2 cups, calories: 50, fat: 0g, carbs: 10g, protein: 2.5g
Roasted Broiled or Baked Chicken Breast (Skin Not Eaten): 1 oz boneless, skinless, calories: 138, fat: 0g, carbs: 0g, protein: 24g
Salsa: 1 cup, calories: 33, fat: 0g, carbs: 7.5g, protein: 1.5g
Strawberries: 1 cup sliced, calories: 13, fat: 0g, carbs: 3g, protein: 0.3g
Vegetables, Fresh: Peppers, bell or sweet, red, raw, edible portion: 0.25cup, chopped (5.3 oz), calories: 9, fat: 0.1g, carbs: 2.2g, protein: 0.4g
Fresh or Dried Vegetables: Shallots, raw, edible portion: 2 tablespoon, chopped (0.4 oz), calories: 14, fat: 0.02g, carbs: 3.4g, protein: 0.5g
Oils: Olive: 1.5teaspoon (0.2 fl.oz), calories: 59, fat: 6.7g, carbs: 0g, protein: 0g
Red Wine Vinegar: 1 tbsp, calories: 0, fat: 0g, carbs: 0g, protein: 0g
Avocado: 1 oz, calories: 50, fat: 4.5g, carbs: 3g, protein: 1g
TOTAL CALORIES: 368, FAT 11.3g, CARBS:  29.1g, PROTEIN: 30.1g

Calories 368

% DV**
Total Fat: 11.3g  17%
Sat. Fat: 1.5g  8%****Low in Saturated Fat
Cholesterol: 72mg  24%
Sodium: 1118.3mg  47%
Total Carbs.: 29.1g  10%
Dietary Fiber: 14.5g  58% ***Good Source of Fiber
Sugars: 11.8g-Protein: 30.1g 60%-Calcium: 24.3mg 2%

PUT A LITTLE SPICE IN YOUR BREAKFAST…..

PUT A LITTLE SPICE IN YOUR BREAKFAST…..

Egg whites, salsa, avocado and some fruit/vegetable juice…under 300 calories!!!

EggBeaters: Egg Substitutes: Egg Whites: 8oz, calories: 123, fat: 0g, carbs: 0g, protein: 24.7g,
Salsa: 2 Tbsp., calories: 10, fat: 0g, carbs: 2g, protein: 0g,
Avocado: 1 oz, calories: 100, fat: 9g, carbs: 6g, protein: 2g,
Fruit & Vegetable Juices: Grapefruit, pink or white, fresh (6.3 fl.oz), calories: 38, fat: 0.1g, carbs: 9g, protein: 0.5g
TOTAL: Calories: 271 , fat: 9.1g, carbs: 17g , protein: 27.1g
Calories: 271
% DV**Daily Value Percentage
Total Fat: 9.1g 14%
Sat. Fat: 1g 5%****Low in saturated fat
Cholesterol: 0mg 1%***Low in cholesterol
Sodium: 770.8mg 32%
Total Carbs.: 17g 6%
Dietary Fiber: 2.1g 8%
Sugars: 9.9g-Protein: 27.1g 54%: Calcium: 8.8mg 1%

TRY THIS FOR BREAKFAST TOMORROW!!!

Excellent choice for breakfast: oatmeal, blueberries, almonds and egg whites.

Oatmeal: 1 cup cooked, calories: 108, fat: 1.5g, carbs: 18.8g, protein: 4.5g

Blueberries:  1 cup, calories: 20, fat: 0g, carbs: 5.3g, protein: 0.3g

Almonds: 1 oz, calories: 82, fat: 7g, carbs: 2.5g, protein: 3g

Egg White:  1 cup, calories: 63, fat: 0g, carbs: 0.5g, protein: 13g

TOTAL:  calories: 274, fat:  8.5g, carbs:  27g, protein:  20.8g

Calories 274

% DV**

Total Fat: 8.5g  13%

Sat. Fat: 0.5g  3% ****Low in saturated fat

Cholesterol: 0mg  1% ****Low in Cholesterol

Sodium: 410.3mg  17%

Total Carbs.: 27g  9%

Dietary Fiber: 4.5g  18%  ***Good source of fiber

Sugars: 4.5g-Protein: 20.8g  42%-Calcium: 6.3mg  1%

chart

HEALTH CHOICE FOR LUNCH OR DINNER-UNDER 300 CALORIES

HEALTHY CHOICE FOR LUNCH OR DINNER-UNDER 300 CALORIES!!!

Simple meal consisting of vegetables (squash, carrots and broccoli), strawberries and filet mignon (or steak of choice).

Vegetables, Fresh: Broccoli, raw, edible portion: 2oz, calories: 19, fat: 0.2g, carbs: 3.8g, protein 1.6g

Vegetables, Fresh: Carrots, raw, edible portion: 3oz, calories: 34, fat: 0.2g, carbs: 8.1g, protein 0.8g

Vegetables, Fresh: Squash, summer, zucchini, with skin, raw: 2oz, calories: 9, fat: 0.1g, carbs: 1.9g, protein: 0.7g

Strawberries: 1 cup halves, calories: 24, fat: 0g, carbs: 5.5g, protein: 0.5g

Beef Steaks: Steak, Tenderloin (Filet Mignon), Lean, broiled: 3oz, calories: 152, fat: 5.6g, carbs: 0g, protein: 23.9g

Oils: Olive: 1 teaspoon (0.2 fl.oz), calories: 39, fat: 4.5g, carbs: 0g, protein: 0g

TOTAL: calories:  279, fat:  10.6g, carbs:  19.3g, protein:  27.5g

Calories 279, Protein: 48%, Carbs: 34%, Fat: 18%

  % DV** (Daily Value)

Total Fat: 10.6g  16%

Sat. Fat:  2.8g  14% ****Check out the low saturated fat

Cholesterol:  56.1mg  19%

Sodium:  134.3mg  6%

Total Carbs.:  19.3g  6%

Dietary Fiber:  6g  24%  ****Good amount of fiber

Sugars: 9.3g-Protein: 27.5g  55%-Calcium:  81.3mg  8%