Innovative Results Personal Training has been voted #1 for ’08 and ’09 by FOX LA’s Hotspot. Their personal trainers service all of Orange County, CA including Costa Mesa, Irvine, Newport Beach, Corona Del Mar, Tustin, Huntington Beach, Lake Forest, Laguna Niguel, Laguna Hills, Rancho Santa Margarita, Ladera Ranch, Foothill Ranch, Aliso Viejo, Mission Viejo, Laguna Beach, Fountain Valley, Anaheim, Fullerton, Santa Ana, San Juan Capistrano, Dana Point, Long Beach, Placentia, Brea, Anaheim Hills, Yorba Linda, Seal Beach, Westminster and San Clemente.
Fitness Center in Orange County Shows You 21 Tips to a Better Night’s Sleep
Are you having trouble sleeping?
The following tips can help, whether you are not able to fall asleep, wake up too often, don’t feel well-rested when you wake up in the morning, or simply want to improve the quality and quantity of your sleep, try as many of the following techniques below as possible. The tips have helped hundreds of our clients and trainers recover quicker, have more energy, improve their attitudes and lead more productive lives:
1. Listen to White Noise or Relaxation CDs. Some people find the sound of white noise or nature sounds, such as the ocean or forest, to be soothing for sleep. This has worked wonders for me over the past few months!
2. Avoid before-bed snacks, particularly grains and sugars. This will raise blood sugar and inhibit sleep. Later, when blood sugar drops too low (hypoglycemia), you might wake up and not be able to fall back asleep.
3. Sleep in complete darkness or as close as possible. If there is even the tiniest bit of light in the room it can disrupt your circadian rhythm and your pineal gland’s production of melatonin and seratonin.
4. Get the TV out of the bedroom or even out of the house, completely. It is too stimulating to the brain and it will take longer to fall asleep. Ever realize how negative and disturbing most tv and news really is? Ever been on a remote vacation (no tv) and experienced how calming it is? Give it a 1 week trial and watch what happens…
5. Read something spiritual or religious. This will help to relax. Don’t read anything stimulating, such as a mystery or suspense novel, as this may have the opposite effect. In addition, if you are really enjoying a suspenseful book, you might wind up unintentionally reading for hours, instead of going to sleep. This can add stability and help you grow as a person too!
6. Avoid using loud alarm clocks. It is very stressful on the body to be awoken suddenly. If you are regularly getting enough sleep, they should be unnecessary. I gave up my alarm clock years ago and now use a sun alarm clock. The Sun Alarm™ provides an ideal way to wake up each morning if you can’t wake up with the REAL sun. Combining the features of a traditional alarm clock (digital display, AM/FM radio, beeper, snooze button, etc) with a special built-in light that gradually increases in intensity, this amazing clock simulates a natural sunrise. It also includes a sunset feature where the light fades to darkness over time – ideal for anyone who has trouble falling asleep.
7. Journaling. If you often lay in bed with your mind racing, it might be helpful keep a journal and write down your thoughts before bed. Ive also had people write out their goals, to dos, etc before leaving the office, so it allows their mind to relax, once work is over. Personally, I have been doing this for 5 years, but prefer to do it in the morning when my brain is functioning at its peak. I work out of the house and have a white board in my office…if you use outlook, a planner or your phone to organize that good too.
8. Get to bed as early as possible. Our systems, particularly the adrenals, do a majority of their recharging or recovering during the hours of 11PM and 1AM. Not watching the tube will help most people get to bed earlier…you dont really need to hear Conan’s bad jokes anyway! Spend that time after dinner with your family, a book or something that improves your life!
9. Keep the temperature in the bedroom no higher than 70 degrees F. Many people keep their homes and particularly the upstairs bedrooms too hot.
10. Eat a high-protein snack several hours before bed. This can provide the L-tryptophan need to produce melatonin and serotonin.
11. Avoid caffeine. A recent study showed that in some people, caffeine is not metabolized efficiently and therefore they can feel the effects long after consuming it. So an afternoon cup of coffee (or even tea) will keep some people from falling asleep. Also, some medications, particularly diet pills contain caffeine.
12. Alarm clocks and other electrical devices. If these devices must be used, keep them as far away from the bed as possible, preferably at least 3 feet.
13. Avoid alcohol. Although alcohol will make people drowsy, the effect is short lived and people will often wake up several hours later, unable to fall back asleep. Alcohol will also keep you from falling into the deeper stages of sleep, where the body does most of its healing. Keep it to a minimum.
14. Lose weight. Being overweight can increase the risk of sleep apnea, which will prevent a restful nights sleep. Im not gonna get too detailed here…everyone can get in better shape and lose weight.
15. Avoid foods that you may be sensitive to. This is particularly true for dairy and wheat products, as they may have effect on sleep, such as causing apnea, excess congestion, gastrointestinal upset, and gas, among others. These foods will also hurt your fat loss efforts, when consumed before bedtime.
16. Don’t drink any fluids within 2 hours of going to bed. This will reduce the likelihood of needing to get up and go to the bathroom or at least minimize the frequency.
17. Take a hot bath, shower or sauna before bed. When body temperature is raised in the late evening, it will fall at bedtime, facilitating sleep,
18. Remove the clock from view. It will only add to your worry when constantly staring at it… 2 AM…3 AM… 4:30 AM…Sound familiar?
19. Keep Your Bed For Sleeping. If you are used to watching TV or doing work in bed, you may find it harder to relax and to think of the bed as a place to sleep. Work when you work, play when you play and relax when youre supposed to relax!
20. Don’t Change Your Bedtime. You should go to bed, and wake up, at the same times each day, even on the weekends. This will help your body to get into a sleep rhythm and make it easier to fall asleep and get up in the morning. Those 3am weekends are killing your productivity all week!
21. Make certain you are exercising regularly. Exercising for at least 30 minutes everyday can help you fall asleep. However, don’t exercise too close to bedtime or it may keep you awake. Studies show exercising in the morning is the best if you can do it.
These habits, and others discussed on this site can completely change your life. Take the time to start using some of these tips for you and your family. They can lead to a healthier body, mind, relationships and a calmer more productive you!
Innovative Results is a Fitness Center in Orange County that provides their clients with not only the best fitness training and nutrition available but also provides their clients with tips and techniques in other areas of their healthy lifestyles.
For more information like this or for a free trial please fill out the form below!
Aaron Guyett’s 6 Weeks to Ultimate Explosive Power, Strength, and Hot Body.
This stemmed from an idea Corey Beasley had. “If we could show the clients and potential clients what can happen when someone focuses all of their efforts towards a clear goal, and make it real, maybe the people we care about will have an easier time doing the work.”
We all know there are obstacles, pitfalls, and life that happens on the way to our goals, and I will be sharing that as well. I run one of the most busy lifestyles I know. Very little sleep, a lot of social interaction, merging businesses, training clients, donation of time and money to the needy, and general help for friends. That being said, I know I have to make time to keep up with the latest and greatest on the single market. I not only want the physical edge, but the mental, emotional, and spiritual edge as well. Therefore, I work for it. Here is how it goes.
Week 1- November 16 – 22
The workout is a 6 day progression that I have never tried before. I start the week with Explosive Power (this is mostly form and nervous development), move into Pure Power (this is bio-chemical body enhancement through true physiological stress), and then I continue stress, overreaching/overtraining for a purpose through isolated muscular development. Everyday I work my full body, and the stress comes in twos. Monday and Tuesday-Explosive Power (Olympic lifts and plyometrics), Wednesday and Thursday-Purified Power (Basic Squat, Deadlifts, Bench, Pull-up, Lunges, etc.), Friday and Saturday-Isolated Antogonist (Bicep-Tricep, Quad-Ham, Back-Chest, Calves-Shoulders, Abs-Low Back/Butt) All of this is progressively overloaded.
Recovery is the most important aspect. Sleep when I can, eat as much as possible, and monitor weight and strength often.
After the week is over, I realize…I need more sleep, I need to eat more, and I should drink less coffee.
Week 2-
The above lighting is crappy, not a true pic.
I need more food! Sleep is way better. This week is crazy hectic! I am training 90 clients. I am training Jesse Sadoff’s clients, and Michael Foster’s clients while they are on vacation. Overall great week! I ate everything I could on Thanksgiving Day, and gained a couple of useful pounds. I haven’t been keeping up with the calorie intake, so I am weighing in at 205 solid. I am working for 210 solid and a power clean of 315 pounds. My sleep is very consistent and helping me with my soreness, which is out of control. Looking forward to killing it in business and the gym next week. Only 4 more left until the beginning of a New Year!
Week 3- November 30 – December 6
My week started with not enough eating and no working out; however on Tuesday eating went as it should (about 3000 calories), but my scheduled got a bit tweaked and the workout fell to the wayside. I really wanted that workout too! Wednesday I will kill it. Explosive start and Power finish! Picture time Wednesday as well!
Dang! Sarah ran me through a pretty good workout! I don’t think she realizes how far I can be pushed; however, I will be very sore tomorrow! Thank you, Sarah. Here is the pic. My weight is 206 and I haven’t maxed my Power clean yet. 3 more weeks!
December 7th through the 14th – I just spent 20 minutes writing this and my computer took a shit on me….Well I am back. Got sick this week, but it was just a sore throat, so I figured as long as it wasn’t strep the only problem I would have is talking loud, and eating. No worries, right? My workouts went well. I killed all of them but Tuesdays. Pussed out a bit from the sore throat, and soreness from Mondays killer explosive workout. Progressively overloading my power days is paying off. I am much stronger and my weight has hardly gone up. I am at 208 solid and it looks like my goal weight of 210 to 215 will be easily reached. I was a bit pissed at the beginnning of the week because of personal, physical, and mental problems, but perserverence of my positive perception took over, and Saturday I was so pumped up I couldn’t settle down. I kept yelling out loud, running around, and smiling. I would have punched the devil in his face had I saw him…didn’t see him, but check out the results of the week in this pic. (bad lighting again, but my definition is coming out a bit, and this is after Anne fattened me up for the kill all day Sunday!)
December 14th through the 21st – Week started lame…I missed my Monday workout. Busy isn’t a good excuse (more like shitty time management). Tuesday, Corey told me the news…I am changing my routine! I was going to do this routine in the New Year, but he said Iwould be too grouchy and pissy if I did it and I need 100% of my focus on THE BIG DAY as well as the changes Innovative Results is going through. I concur! This program is hard, shitty, and most people can’t do it…mainly becasue they lack the balls, intestinal fortitude, and stupidity to try it. For those of us dumb enough to give it a go (it is Charles Poloquin’s Super Compensation Program) it is hell. 9 workouts per week in 6 days, losing weight, battling overuse and overtraining injuries. But at the end, the 5 days of rest bring you past any plateaus and push your strength, weight, power, and size through the roof. It is not a body building program though. More for the performance enthusiast, such as myself. Here is my Wednesday pic after only 2 days….so far so good! Food is my best friend and sleep even better.
Best Personal Trainer in Orange County Can Help With Your Marathon
Aaron, I need your advice…I am increasing in my milage like a crazy women, but I feel good about it and I am doing great…except one thing…my long run today was 20mi =) in 3hrs, it was a great run except, my legs were giving up on me…I had enough energy to keep going but once I slowed down it was like, holy crap this freaking hurts, I will tell you though the pain was in my quads and hip flexors…is there anything I can do in my training to strengthen my legs…I feel like I am doing great runs thruout the week…maybe more sprints? or try to incorporate more strength training…if that is the case, then what can I do? I appreciate your help! Oh and the count down begins…4 weeks till the big day…26.2!!!
P.S. I hope you are doing great!
Hello!
Here is a little help from the best personal trainers in Orange County!
This has little to do with muscular strength and almost everything to do with stamina. There are three components to your stamina. The first is muscular development, the second is energy conversion, and the last is mental ability.
Let’s talk about the most important in any competition first, mental ability. Your mental ability to continue when it is painful and finish what you have started. The continue when you are in pain will come from deep within–maybe even a spiritual level. The finishing what you have started may be helped by visualizing the whole race and specifically the finish line. Keep watching yourself cross that finish line in a happy, winning state of mind.
Now for the first part, muscular development. You should now have a plethora of Type 1 muscle fibers. These red, oxygen fueled, muscle fibers are smaller and become less fatigued, while working for longer periods of time, because they are fueled by oxygen instead of your other muscle fibers which are Type 2a and b, which are non-oxygen utilizing muscle fibers. My suggestion would be to spend less time in the gym and more time on the road to create less use of your anaerobic muscles and more use of your aerobic muscle fibers. You may only spend one or two 30 min sessions in the gym, just to work speed and technique and still be able to perform huge on race day. The closer to race day the more you want to train for a race not a body-building show. ( make sense?)
The last part we will go over is your energy conversion. There are three issues here: lactate threshold, oxygen assimilation, and glucose usage (catabolism and anabolism). The lactate threshold can be trained through hill repeats until you think your legs are going to fall off and then continue to eek out a couple more, training your mind, body and spirit to adapt to the chaotic stress through its physiology, biochemistry, mental capacity and spirit. The oxygen assimilation is done through progressive overload and breathing techniques while you run and when you visualize your run (meditation). The glucose usage may be your biggest barrier, because of the distances and times you are running. Anything longer than an hour and a half is sure to bring about a catabolic state (this is where your body feeds off of its muscles, fat, and stuff because there are no glucose or glycogen reserves left). My recommendation would be to consume something with sugars, electrolytes, and water every 30 min. Something I have used in the past is Accelerade. I have also used goo, cliff bars, and powerade. One time I was hard up and cramping so I went to a corner store and put salt, sugar packets and water into my bottle and kept making it and drinking it until I was good again.
I hope this helps! 🙂
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Innovative Results has some of the Best Personal Trainers in Orange County that can help you prepare and conquer running whether it’s a 5k, half marathon or full marathon. Please call today for a free trial 1-866-243-4472
Join the Movement Revolution!
Stand up and fight back!
Join me in the movement revolution…we are strong and we move all day every day. We win because we are the confident, courageous, unstoppable, healthy, and well!
I am talking about no more illness, crippled, obese, overweight, or sedentary humans. We were not here to be stagnant, rotting, sorry beings. We are here to MOVE!
Join me in the movement revolution. We will take a stand by being the example to all of those who are just merely desiring loss of fat, six packs, improved performance, reduced stress, hot looks, and sexy asses! We will overcome! We will be the action needed to manifest our success!
For more information call 714-469-9338 and say you are here to join the movement revolution!
What is the Current Innovative Results Special for Personal Training in Orange County?
Can you feel the economic regression?
You deserve fat loss, a six pack, and/or performance improvements, and a break in your budget.
Innovative Results was voted best personal trainers in Orange County because we offer:
Free nutrition guidelines, coaching, and accountability with our personal training
The most comprehensive and practical workouts for fat loss, six packs, and performance improvement
Good-looking trainers who walk the talk in the fitness industry
Support and service with patience and a positive attitude
We will remain the number one trainers by adhering to the above while making smart business decisions.
So we have decided to initiate a holiday price which cuts the clients or potential clients a break in this economic trend while stimulating the growth of our company (and economy). If a client or potential client who desires fat loss, a six pack, or performance improvement brings a friend who desires the same thing(s), he or she is entitled to the price cut per session. This price can be further taken advantage of by signing for any desired amount of months, up to 24 months and no less than 1 month.
Enjoy the price break, and like always we will donate 1% to charity.
Our goal is to have 250 clients by New Year’s Eve. We will then be able to donate a minimum of $2,500.00 to a charity for the Month of November and December.
Get rid of your bodyfat before the Holiday’s ambush you.
WE are thinking this would be a nice Holiday gift for those in need.
Message From The Crossing’s Time Celek Hits Home For Innovative Results
He said the difference between a dangerous church that really puts the love of Christ out there and a church that just follows the norm to barely get by is this: pain, risk, and loss.
Amazing message Tim! He captured my heart spiritually and motivated me in my business.
It is the same with a person who needs to lose weight, get healthy, and look good. There are a few ways you will know you are well on your way to the body, mind, and spirit you desire. The first is PAIN.
It will take some work, as well as it will take someone with the will to overcome obstacles, challenges, and uncertainty. In other words when the pain comes, you can either endure it, fix it, or run away, but let it be known if you run away it will only be more painful the next time. Worse yet, it will hurt a lot worse when you die physically, mentally, or spiritually from not changing. After pain is dealt with, it must also be known that risk is a huge part of the change.
Risk is when you go out on a limb to try something you have never done before to get something you’ve always wanted, you’ve never had, or you are trying to earn back. For some this means a coach, trainer, program, etc, and for all it means changing a lifestyle. Now the only thing left is loss.
Not only the loss of weight, but the possibility of losing a lifestyle, some friends who really weren’t friends, or worse yet your precious desserts (insert most desired lifestyle that currently keeps you down). These seem like good things and good loss, but I have witnessed many people revert back to their old ways, allowing the weight, low self-esteem, and lack of positivity creep back into their life. This is perhaps the worse of the three ways you know you are on the right track.
Get ready for some PAIN, RISK, and LOSS, and take the next step to get what you have always desired.
Thank you Tim and The Crossing for placing fruit in my life
Questions About the Last Little Bit of Fat
From: Anonymous
Date: Sep 13, 2008 8:12 AM
I just read your blog about success….
loooooved it!
I am a BIG believer that if you can dream, vision it….anything is possible! Great Job on achieving your vision!!
Anywhooo….Aaron…I need some advice, man….
I attend a gym right now and CAN NOT seem to get rid of the last 15 lbs I have been dying to get rid of.
I think I have plateaued. AND, have gotten discouraged about
After we got back from a two week vacation/no sleep(We stopped in Idaho! I hadnt been back in 10 years!!)
I was exhausted from the trip and needed to get our daughter and me used to her new Kindergarten schedule….Now,it has been at least two weeks since I have been in the gym AND lets not forget the 2 weeks of vacation….for a grand total of 4 WEEKS that I have not been to the gym…..which is crazy for me. I love the way it makes me feel. Now that everyone is good with the new schedule I will drop off Van at school and head to the gym….
What can I do to get over that plateau?
I LOVE high impact and enjoy pushing myself…But what am I doing wrong that I cant lose that extra weight??
Any advice, Aaron!?
xoxo
Anonymous
I will give you my top three pieces of advice…
1. forget about the 15 lbs.
Do you look good? Do you feel good? Are you healthy? These are important. Some symbols on a scale should never control you thoughts.
2. Discipline
Four weeks is a long time…not to worry though, you will adapt and overcome, because of your attitude. Stay positive about it, and don’t ever say I can’t lose the 15lbs again (you actually had CAN NOT in caps above). Think, “I have just been given the opportunity to lose some bodyfat,” making you an even more efficient and even hotter human being! 🙂
3. Recovery with fuel
Is your eating going with or against your work in the gym. Are you eating 4-6 meals per day that do not exceed the amount of calories you burn every day? Are you eating the foods that will give you maximum efficiency or are they foods that only give immediate “feel good” reactions? Is your sleep and water intake in amounts that create a healthy environment for your fitness to make the impact you are desiring? If not, analyze, improve, and control.
I really hope this helps. If you need more help, I could help you find a professional in your area. 🙂 Look forward to Innovative Results online training and nutrition site. You can also check out sparkpeople.com while you wait for our site to be developed.
Personal Trainer in Tustin Talks About Treatment of Childhood Obesity
Obesity treatment programs for children and adolescents rarely have weight loss as a goal. Rather, the aim is to slow or halt weight gain so the child will grow into his or her body weight over a period of months to years.
Early and appropriate intervention is particularly valuable. There is considerable evidence that childhood eating and exercise habits are more easily modified than adult habits. Three forms of intervention include:
- Physical Activity – Adopting a formal exercise program, or simply becoming more active, is valuable to burn fat, increase energy expenditure, and maintain lost weight.
- Diet Management – Fasting or extreme caloric restriction is not advisable for children. Not only is this approach psychologically stressful, but it may adversely affect growth and the child’s perception of “normal” eating. Balanced diets with moderate caloric restriction, especially reduced dietary fat, have been used successfully in treating obesity. Nutrition education may be necessary.
- Behavior Modification – Many behavioral strategies used with adults have been successfully applied to children and adolescents: self-monitoring and recording food intake and physical activity, slowing the rate of eating, limiting the time and place of eating, and using rewards and incentives for desirable behaviors.
Obesity is easier to prevent than to treat, and prevention focuses in large measure on parent education. In infancy, parent education should center on promotion of breastfeeding, recognition of signals of satiety, and delayed introduction of solid foods. In early childhood, education should include proper nutrition, selection of low-fat snacks, good exercise/activity habits, and monitoring of television viewing. In cases where preventive measures cannot totally overcome the influence of hereditary factors, parent education should focus on building self-esteem and address psychological issues.
Innovative Results has Personal Trainers in Tustin that can help you get your life in healthy order no matter your age.
Please call today for a free trial 1-866-243-4472
Or, Simply Fill Out the Form Below and One of Our Trainers Will Contact You ASAP
Orange County Gym has Pregnancy and Fitness Options for You
All too often, expecting women feel that they have to stop their normal routine of working out just because they have become pregnant. This is entirely not the case. In fact, stopping what you have come so long to accomplish will actually put more stress on your body. Certain routines may need to be adjusted to accommodate the growing belly, but you should not stop or put aside your health & fitness goals just because you’re expecting. If you did not have a workout plan prior to becoming pregnant, now is the time to put one into place. It’s never too late for getting fit and being healthy.
Being fit can help you stay healthy during your pregnancy; it can reduce the likelihood of complications during labor and actually make labor shorter. One of the biggest benefits is that it makes losing weight after you have the baby easier.
The experienced trainers at Innovative Results, an Orange County Gym, is here to help you pave the path to wellness with nothing but love, happiness, and abundance for you and your little one. We understand that every body is different and so is every pregnancy. That is why we will work closely with you to come up with a plan that is perfect and especially made for you and baby in mind.
Put your health and your baby on top of the world by contacting us today. Certified personal trainers are standing by waiting for you.
For a free personal training session, please give us a call 866-243-4472
Or Simply Fill Out the Form Below and One of Our Coaches Will Follow Up to Schedule Your FREE Trial
866.243.4472
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