TIPS
Do a journal. Write your results in a journal, either online or on paper. However you set it up, make it a habit to post to your journal or log right away. It will motivate you to see your progress over time, and it’s a good way to see what you’re doing right and what you’re doing wrong.
Make it fun! Exercise doesn’t have to be a chore. I love doing a morning run, with the sun coming up, the world so quiet, my mind left to its own devices. Enjoy yourself and you will actually look forward to your workouts.
Get a workout buddy. Find someone at your level, and commit to working out a certain number of times a week together, at a certain time. This will make you more likely to keep that workout appointment, and workouts can be a lot of fun if you spend them chatting with your buddy. Just be sure to actually work out, and not just chat!
“Movement is a medicine for creating change in a person’s physical, emotional, and mental states.” ~Carol Welch
Theme – Inspiration
Definition-To have arousal of the mind or emotions; to stimulate, impel, or bring about some creative or effective effort (life, health, spirit, greatness, etc.).
Thoughts on the Theme- Inspiration comes in many forms, but none of them physical, verbal, or written. Physical, verbal, written are just symbolic interactions which create modes or vehicles for the “spirit” to travel in. Once this “spirit” comes in contact with your being, and you accept it, you now have inspirit, which can be called “inspiration.” The key to inspiration is to be available for its presence. There are many “spirits” out there (spirits of action, development, creation, etc.), but if you do not accept them, you will never have inspiration. Keep an open heart, mind, and body and receive your right to inspiration.
“It is the greatest shot of adrenaline to be doing what you’ve wanted to do so badly. You almost feel like you could fly without the plane.”
-Charles Lindbergh
RECIPE
Grilled or Roasted Pork Tenderloins
Ingredients:
Pork Tenderloins
Olive oil (not extra virgin)
Salt
Fresh Ground Pepper
Method:
1. Preheat grill med/high or preheat oven to 400 degrees.
2. Rub tenderloins with olive oil, salt and pepper liberally all over the outside on all sides.
3. Grill or Roast for about 18-20 minutes. It takes about 12-15 minutes per pound and most tenderloins weigh a little over a pound, so they don’t take long to cook.
4. Let the tenderloins REST without touching them for at least 10-15 minutes after cooking. This will insure that they stay juicy and continue to cook for a few minutes after pulling them off the grill or out of the oven.
Per ounce of pork tenderloin:
Calories 48
Fat 2 g
Carbohydrates 0 g
Protein 8 g
imagine
The never -ending, all-seeing, all-knowing, truth that is the spirit, unity, and energy called God or Universe or Allah.
Yours in health
Innovative Results Team
866.243.4472
Search Results for: exercise
Innovative Results Newsletter 1
TIPS
Schedule workouts. Make appointments with yourself to workout, at a specific time and place, just as you would with any other appointment.
Make it a habit. If you can do exercise at the same time, every single day for a month, you are more likely to make it a habit. Consistency makes habits more ingrained.
“Neutralize Negativity with your Positivity!”
-Aaron Guyett
Theme – Resolve
Definition- To decide firmly; intend.
Thoughts on the Theme- Without this action of intention, all of one’s plans for success, love, health, fitness, happiness, riches, and beauty may fall to the wayside. As one practices resolve everyday, they will feel themselves closing and completing goals and objectives they once thought were impossible. Let your intentions will the life you imagine through resolve.
“The secret to success is constancy of purpose.”
-Benjamin Disraeli
RECIPE
Italian Turkey Meatloaf (Makes 8 portions)
Ingredients:
2.5 lbs extra lean ground turkey
1 small onion
1 small red or green pepper
2 ribs celery
1/2 cup zucchini (optional)
1/2 cup broccoli stems (optional)
1 Tbsp garlic chopped
Dried Spices:
1 Tbsp. dried thyme
1 Tbsp. dried basil
1 Tbsp. dried parsley
1 tsp. fresh ground pepper
1 tsp. kosher salt
4 egg whites
2 cups rolled oats
Method:
1. Cook all veggies until just done and soft, adding the garlic during the last minute or so of cooking (about 12-15 minutes total). Set aside to cool.
2. Pre heat oven to 425 degrees.
3. Put all ingredients together in a large bowl and mix well with your hands.
4. Rub 2 loaf pans liberally with olive oil or use silicone pans (works best). Fill loaf pans with meatloaf mixture.
4. Place pans on baking sheet to catch any drips and bake for approximately 35-45 minutes or until it reaches 135 degrees with a meat thermometer.
5. Remove from oven and let rest for at least 20-30 minutes.
6. Turn out onto a cutting board and slice into thick slices.
Per portion:
Calories 312 Carbohydrates 17g
Fat 13g Dietary Fiber 1g Protein 30g
Positive Perception
I am grateful, thankful, and appreciative of every moment! I have faith in the universe and the intelligent work being done within the space-time continuum. I take joy in knowing that everything happens for a reason and it is all as it should be. I am thankful for my vibrant wellness and super longevity. I am thankful for my happy, loving, and abundant life. I am thankful for my successful, global business. I am thankful for my knowledge, memory, and pro-active approach to life. I love you and I am loved. I am happy for you, and I am happy. I am happy you are abundant, and I am abundant. I am love, happiness, and abundance. I live for myself, my family, and my business, because I am remembered for the love, happiness, and abundance I give the universe. The universe reciprocates my contributions! The source is kind and gentle in the lessons for my life. I am of and with everything that is the Lord, God, Energy, Universe, Life, Love, Force, Unity
How long until I see results?
Whenever people start a new workout program, they are always curious about how long it’s going to take to see results.
Well, the good news is that you will start feeling results immediately!
Just getting out of bed and committing to a new goal is empowering.
Exercise also stimulates the release of powerful endorphins that help you feel better.
Then, over time, the right fitness plan will help you get stronger, lose weight, drop body fat or whatever else you are looking to achieve.
Call and talk to one of our ‘award winning’ personal trainers for more details.
866.243.4472
20 minute Workout with The Naked Sailor
The 20 minute workout is assuming you have little time, little equipment and you need to lose body fat, increase lean body mass (muscle), and/or increase your cardiovascular efficiency. If you fall within these categories than check out this action packed workout that will take you no more than 20 minutes to complete. Included are facts, points of interest, and pictures to help you perform this workout at least three times per week.
Grab a chair and a space in a room and start with this dynamic warm-up: Windmills for 30 seconds, Jumping Jacks for 30 seconds, cherry-pickers for 30 seconds, plank for 30 seconds and then repeat this two more times. Six minutes down, only 12 to go!
Now, commence the workout with a left leg reverse lunge, right leg reverse lunge, and deep squat. Perform this exercise for one minute. After the leg-work, it is time for Push-up, left plank rotation, and right plank rotation, performing this exercise continuously for one minute as well. Good job with the push-rotation, commence the inch-worm to superman, and then inch worm back to the original spot on the floor—for one minute. A minute of the last exercise deserves to be followed by sit-up reach and rotates for one minute. These four dynamic exercises will increase your heart rate, metabolism, caloric burn, and outlook on life. Be sure to start at the beginning and perform this two more times. Your 20 minute workout is now complete.
Feel the burn? That is lactic acid and your blood being pumped to your extremities to heal your soreness by bringing oxygen and nutrients to the deserving muscles. This is now the imperative time to support that healing process through recovery. At the very least drink water throughout the day and eat a healthy meal as soon as you can, and then continue this process as the day goes on. Water plays a key role in the transportation, digestion, and absorption of nutrients. Just consider your body a big, complex chemistry experiment, and without water the chemistry experiment cannot happen. This alone should help with the soreness.
If you are looking to reduce the soreness even more, there are a myriad of other activities and remedies for just that. To name a few: static stretching, foam roller, alternating hot to cold showers, epsom salt baths, tennis ball, ice, etc.
Note, the workout is just two paragraphs, whereas the recovery and intro is four. This is a great example of the importance of the 5 aspects of fitness. Even in these five aspects number four is action, or the workout. It is number four for a reason. While the workout is important, if are not eating correctly, drinking enough water, and utilizing recovery techniques you may as well write a paper without research. If you don’t have a reason, mental clarity, or guidance, you might as well turn that paper into your mailbox and expect the postman to grade it to pass your class. Please see the associated videos, pics, and presentation for a full explanation of this 20 minute workout. If you are looking for help, or you want more info on the 5 aspects of fitness visit us on our personal training website.
Ready to get started with your very own fitness routine? Fill out the form below!
Brandon’s Story
I used to be in great shape. I was going to the gym four or five times a week, and everything was looking good… but then something inside me just kind of turned off. I devolved into a fat, angry, unmotivated, depressed 20-something guy that only cared about what amount of bad luck and food would come next. I was counting the days until I was going to be out of a job.
Every day I woke up tired and didn’t want to do anything – so I didn’t. I would go to work, go home and go to sleep. I was eating close to 5000 calories a day and the thought of exercise barely entered my mind.
One day a friend of mine, a personal trainer, told me I needed to do something about my weight and offered to be the one busting my butt. At the time I weighed 240lbs (and I’m only 5’10”).
It was one of the greatest decisions I have ever made in my life, because once I started working out, I couldn’t stop! I was losing weight so fast I couldn’t recognize the sullen guy that I once was. After four months, I had lost 40lbs and the weight kept burning off. Now, I’m down a total of 70lbs and weigh a lean 170!
The loss wasn’t even the best part – it was what I gained. I surpassed my original goals and began to create new daily, weekly and monthly goals. Today, I am mentally and physically stronger than I have ever been in my entire life. I’ve met some amazing people along the way who kept me motivated when I felt like I couldn’t go any further. Most importantly, now I have confidence in myself and the knowledge that I can do anything when I put my mind to it.
After I went through all of this, I decided to become a personal trainer and try to help other people out. I have the expertise and real world knowledge of what it takes to make your life better. If you want the help or think you need the help, I can and will help you reach and surpass any goal you set forth. If you want help, call Innovative Results at 866.243.4472 and ask for Brandon.
Got big thighs?
Question
Is there a better way to train, especially women, who have bigger legs and thighs? I have heard that high impact training not be right for them.
Answer
What a great question. The answer requires some background in Functional Anatomy and Serial Distortion Patterns. Let us discus. Serial distortion patterns develop over a period of time. They are very insidious in nature. One of the most common patterns has to do with women who wear high heels and sit for a large part of the day. High heels do not just mean 8 inch stilettos. Most tennis shoes people wear are considered high heels. If the heel of the shoe is built up at all, it is considered a high heel. This would constantly keep the calf in a shortened position. This shortened position tends to make the foot roll out laterally. The foot rolled out would in turn roll out the tibia. The tibia rolled laterally would place stress at the knee and eventually lead to a lateral rotation at the femur. This would shorten the biceps femoris and the piriformis. Because she sits for a large part of the day, we can assume that her hip flexors, especially the iliopsoas, will also be shortened. When the hip flexors are shortened, the hip extensors are lengthened. The hip extensors are the glutes. Thus, the glutes are not strong and tend to look flabby. It also tends to be the area in which women generally hold any extra adipose tissue they may have. The femurs are rolled out and the greater trochanter sticks out to give the appearance of an even larger hip complex. I would also wonder if she has lower back problems. Most people with this type of serial distortion will incur low back pain.
Another common sign that this serial distortion pattern is occurring is to check her IT band. The IT band is located on the outside of the femur from the knee up to the hip. If she were to roll her IT on a pliofoam roller and mention some extreme discomfort, we are on the same page.
Now that we may have determined what is going on, what do you do? There are some general guidelines to follow. We need to loosen what is tight and tighten what is loose. This is easier said then done. I agree with your earlier comment that she should stay away from high impact events, at least at first. We need to prepare her for impact events before she starts that type of routine. Currently, with the imbalances that are occurring in her body, a high impact program would increase her chances of injury significantly. I would say that the most important part of her program would be flexibility. You must establish proper length-tension relationships before we place outside stress to the structures. We must stretch the calves and hip flexors. Please refer to the stretching exercises in that portion of PT on the Net.com. After we have stretched her out, the program should incorporate many exercises involving the glutes. Both the gluteus maximus and medius need to be addressed. We can accomplish this most efficiently by having her stand up while performing her exercises. One must have an adjustable cable column or a set of resistance tubing to do this most effectively. I would like to recommend the Ground Zero adjustable cable column or the LifeFitness dual adjustable pulley. Another helpful hint is to have her try to do her exercises either in a squat type position or even done standing on one leg and alternating legs between the sets. Standing on one leg and making sure the opposite side hip does not drop will concentrate on the standing side gluteus medius. This technique will actually burn more calories than traditional weight training and will focus on her specific needs of working the lumbo-pelvic-hip complex more efficiently. Thank you for your thought provoking question. Let us know if there are any other training scenarios we can help you with.
Mike DeMora M.S., BCET, PES
Voted #1 Personal Trainer Orange County, CA
It is based on a system that addresses all areas of health and wellness, including exercise, proper nutrition and a healthy lifestyle. We provide our clients with the guidance and tools that enable them to surpass their individual fitness and wellness goals. This all inclusive approach helps you continually improve, avoid plateaus and ensures long term success.
Our coaches are dedicated to your success
Aside from holding academic degrees in the Exercise Sciences and being nationally certified, our team of personal trainers has spent years mastering their skills to provide you with the best possible service. Our coaches have been training for years and are certified through RTS, NASM, NSCA, NCEP and many others. We have studied extensively in hollistic nutrition, corrective exercise, performance training and have worked with a variety of people.
Some of our clients include members of the Chicago Bulls, pro fitness competitors, world champion jiu jitsu fighters, professional surfers, nationally ranked swimmers, Ironman triathletes, Fortune 500 executives, soccer moms, golfers and weekend warriors.
We are here to support you 110%!
No hype, here’s the bottom line: our personal training works, but not for everyone. This program will not work for people who quit easily, lack consistency, and are not focused on their goals.
Innovative Results
Voted #1 Personal Trainers in Orange County by FOX LA News
Fitness Club in Orange County Gives You Warrion’s Answer to the Number One New Year’s Resolution
According to a study ran by MyGoals.com the most popular resolutions for 2008 are as follows:
#1 – To Lose Weight
#2 – To Pay Off Debt
#3 – To Start My Own Business
This is great news to Warrion, but what troubles him is the lack of intestinal fortitude, discipline, mission accomplishment, and troop welfare of these resolutions. He is especially disheartend by the lack of follow-through with the number one resolution. Losing weight should not be an issue with our society. Remember, Warrion believes in the human as a fighter, and warrior for life. Living life to the fullest is a part of his heart, and he will extend his thoughts in this article by showing the world some simple steps to take to accomplish the number one resolution for 2009. He will also outline some issues and show ways to keep these from ambushing you on your journey to success.
He researched the resolutions and found that personal goals are broken down as follows: “Weight Loss 48%, General Fitness 22%, Diet & Nutrition (Non-Weight-Loss)12%, Health & Wellness (includes sleep) 8%, Exercise 6%, and Other 5%.(mygoals.com)” Warrion will go over each of these categories as he shows the ways to live a successful resolution through mission accomplishment, and troop welfare.
First the person will need to win this mission in the mind. Create a mental attitude of success and set the mission up for victory. He uses a mental tool called PIVADRUM which can be broken down and applied.
The P is for positive talk. In order to create and think success, one must talk success in their weight loss.
The I is for imagine. Know that there are an infinite amount of possibilities in front of the weight loss resolutionist, and the person need only choose the right possibility with their mind, words, and actions.
V is for visulize. Visualize success the same way Olympic champions visualize their success. See it in the mind and it is easier to manifest.
The A and D is for Affirm and Declare. Say it to reaffirm with oneself it is possible and it is happening. Say it aloud and say it as if it has already occurred. This sets it up in the mind and then the body will follow.
R is for Recondition. Recondition through writing it down. Set the goals and follow-through.
The U is for Understand. Understand that right now this moment is perfect. Everything happens for a reason and in this moment all that has been done has lead up to now. The beauty of now is that with a change in thoughts, actions, and words the now will become the newly decided thoughts, actions, and words.
The M is for meditation or deep breathing, relaxation techniques. Clear the mind of all that may be clogging it, keeping one from mission accomplishment.
Mission accomplishment is the first priority for Warrion, and so his recommendation is that one does anything within societies rules and regulations to create the success in weight loss. This means general fitness can be accomplished through diet and exercise, thus creating health and wellness. The direct benefit is weight loss for all of those who need to lose weight this year. Mission accomplishment is not to be taken lightly. Warrion knows if mission accomplishment is not established it creates a blue print for the mind to not achieve the next time. There is no other way, but through discipline for the mission. Accomplishment will occur if the mind is persistent.
Troop welfare is the other top priority for Warrion, which means safety and care for the body while continuing the mission. No pills, unnecessary surgeries, painful programs, overtraining, unhealthy diets, vomiting, or anorexia. Don’t be stupid. Be a warrior, and accomplish the mission! Warrion advises against the following obstacles:
- Gym memberships-The earth and the body has provided a perfect gym to accomplish this mission.
- Home gym equipment-same as above, machines don’t offer only guided movements, use the body the way it was intended.
- Start cold turkey-blasting into the shadow of someone who has been doing it forever may help, but may intimidate and cause a recourse to a lazy, lethargic life.
- Too hard, too fast-While Warrion loves hard and fast, if it is too hard and fast, overtraining can create many issues.
- No accountability-Warrion always uses a battle buddy of some sort, trainer, coach, mentor, brother, etc.
- Lack of knowledge-learn from the pros
- Lack of time-bull shit, learn to manage time from the pros
- No set plan of attack-OSMEAC, Observe, Mission, Execution, Admin & logistics, Control
- Murphy’s Law-Anything that can happen will happen…be prepared
Now for the following success inhibitors to create the ultimate in mission accomplishment:
- Observe-Know where one’s present status is and measure it-this will come in handy later.
- Mission-Set the goals and define them to a T. This allows for a point to shoot for, and the observe gave a point to shoot from.
- Execution-How is one going to go from the Observation point to Mission Accomplishment as efficiently as possible while still keeping troop welfare.
- Admin and logistics-If there is time, financial, location, etc. issues, iron them out, so Murphy’s law does not rob one of his or her Mission.
- Control-Who is commanding the mission, who is dictating the execution, who is helping with the admin and logistics, WHO IS HOLDING ACCOUNTABILITY?
With all of these areas taken care of. The most popular New Year’s Resolution will be accomplished in the quickest time, with the least resistance, and the person who accomplished the mission will look back and realize that the time it took to do it, was relatively short. Warrion can then look into the future with continued optimism for the success of society is imminent in this war on obesity.
According to mygoals.com some “actual goals people have recently set in this category:
“To fit into my favorite jeans”
“To sleep better”
“To reduce stress in my life”
“To reduce body fat to 10.6%”
This will easily be made a reality with Warrion’s Answer to the Number One New Year’s Resolution.
Innovative Results is a Fitness Club in Orange County that can help you achieve your New Year’s Resolution now, at the start of the year or anytime throughout the year. The highly qualified trainers will be there to support, advise and train you into becoming the better you that you’ve always wanted.
3 Steps To Help Prevent 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:
1. Physical Activity – Adopting a formal exercise program, or simply becoming more active, is valuable to burn fat, increase energy expenditure, and maintain lost weight.
2. 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.
3. 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.
Need a FUN alternative to the traditional boot camp, gym or fitness routine?
Give us a call today and schedule Your FREE Trial!
866-243-4472
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!