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How to Keep Your Resolutions and Fitness Goals – Four Simple Tips To Stay With Your Fitness Training Program

February 10, 2016 by IR Staff 2 Comments

summer-beach-fun-wallpaperI see it happen every year, and so do you.

So many people get fired up and start their goals to conquer the World with their resolutions and fitness goals.

A lot of those fired up people have fallen off, and by the middle of February, every gym is back to normal, until many of those people realize they have to wear a swimsuit on their tropical vacation this summer (and by that time it is usually too late).

Anthony MansfieldIs it that each person that quits doesn’t lose 43 pounds in two weeks, so they decide it isn’t worth the time, money, nutrition tracking and fitness training anymore?

Is it that they started so intensely that they felt like they were wearing a body cast of lactic acid and soreness, and thought, “well that is horrible…this fitness training thing is not for me?”

Maybe it is that they were overwhelmed with their trainer’s broccoli, chicken, and cardio diet, followed by a lemon, ginger, asparagus, honey, and oatmeal enema, and then, here, take these 400 supplements…oh, and we haven’t even got into your power lifting program…

Whatever it is that coerced or is deceiving you or your friends into quitting, there is an easier way to keep your resolutions and fitness goals.

Feeling better, looking better, and moving better doesn’t have to destroy you, nor does it have to be complicated, nor does it have to cost you an arm and a leg.

Here is a simple four item list that you will be able to keep…for the rest of your life:

  1. Less is More
  2. Build Habits
  3. Restarting is Okay
  4. Do something, even if it is little, and do it now!

shutterstock_1341411291 – Less is More

It isn’t sexy, and it seems counter-intuitive, until you have talked to my longest-attending clients with the most significant fitness, body, and mind transformations.

Start with a daily walk for 5 or 10 minutes, and think about how you can fit this small time and effort pleasantry into your life for the next week.

As the weeks progress, so can you.

If you slowly added 30 minutes of daily walking the results for your fitness goals, improved health and improved mental-wellness are tremendous.

The same goes for nutrition.

Imagine replacing one unhealthy food item with an healthy food item, and you knew you could enjoy this change for the rest of your life.

Now, perform that once per month, for the next year, and you have totally changed the way you eat in two years, and the best part, is that you will be able to sustain this for the rest of your life…no more yo-yo dieting.

MLK_Jeff Climb2 – Build Habits

So much of the success that I see, is because the person built the habit of just showing up to Innovative Results fitness gym every day…no matter what.

At first, habit building is slightly challenging, but no where near as challenging as the person trying to lose 43 pounds in two months, while trying to finish a marathon before they turn 40, which is happening in three weeks…

The habit-builder sees tremendous change, not because they have a better fitness goal, or more motivation, or more energy.

It is because they are more consistent.

Habits are how we live our daily lives, whereas goals that are large, are seen as an end to something in our life.

Often goals are not achieved, or if someone achieves the goal, they stop doing the thing they need for their improved health, improved fitness, and improved mental-wellness.

You can tell me what happens next, after they stop…Back to the old way of living, that made them choose the fitness goal in the first place.

Anaheim Personal Trainers3 – Restarting is Okay

If you are feeling rotten about quitting or giving up, you don’t have to…it sounds too simple and too easy, but just start again.

If you exercise and improve your nutrition for a month, and then fall-off, and then start a month later, and then do it again, and again, and again…you have exercised 5 months more per year than the person that quit after the first month, and never started again.

If it sounds too simple and too easy, it is because it IS too simple and too easy.

Start again.

Today is the beginning of the rest of your life, and what happened yesterday does not have to define you today.

SteveStary44 – Do something, even if it is little, and do it now!

Seriously, motion creates emotion, and if you don’t believe me, you haven’t stood up, moved around, smiled, and laughed yet.

Try it with me.

Stand up.

March in place.

Slap your right hand on your left thigh, and your left hand on your right thigh, while you march.

Smile as big as you can, and laugh out loud.

Even if you are interrupting the corporate meeting that you are supposed to be paying attention to right now.

Do it now, and let this tiny bit of effort show you the great rewards that come from a changed life.

Looking to keep your resolution and achieving you fitness goals for Improved Quality of Life, look no further than the four simple and easy to apply action items here:

  1. 2014-11-18 20.06.49Less is More
  2. Build Habits
  3. Restarting is Okay
  4. Do something, even if it is little, and do it now!

If you liked what you read, give it a like and a share, and if you want to read more check out the links below:

  • Watch the incredibly positive effects of walking for 30 minutes per day here.
  • Here is a long term, incredible transformation story.
  • Why are mini-habits so powerful?
  • Smiling is Powerful

If you are ready to make the change for your improved quality of life today, fill out the form below for your free trial at The Orange County Fitness Playground!

Filed Under: Blog, Guidance - Coaching - Support, Mental - Mindset, Movement - Exercise, Nutrition, Recovery, Testimonials Tagged With: 30 Minutes, anthony mansfield, Evolutionary Biology, fitness, Fitness Gym, Fitness Playground, fitness training, Fitness Training Program, Good Fitness, Improve Fitness, Physical Exercise, Resolution Fitness, Result Fitness, Sexual Selection

7 Simple Ways To Reduce Stress at Work

February 9, 2016 by IR Staff 1 Comment

kid_laughing1Many of us are running pretty hard these days.  From the minute we wake up until the moment we go to sleep, many of us are constantly on the go, thinking, doing chores and getting stuff done.  We stare at our phones, computers and televisions constantly, never truly giving our brains a chance to reset, recharge and process everything that is happening around us.

The following tips are geared towards reducing stress, giving your mind a break and helping you become a happier, healthier person.

9 Simple Ways to Reduce Stress at Work

1 – 10 seconds – Laugh

Laughing is one of the best ways to combat stress.  Read, watch videos, join groups on Facebook, subscribe to websites or just hang out with good people that make you laugh.

2 – 5 minutes – Breath

Lay on your back in a quiet, comfortable place.  Place your hands on your belly button.  Inhale through your nose, raising your belly button and then exhale slowly through your teeth.  The key here is to focus solely on your breath for 5 minutes.  If your mind wanders, just bring it back to your breath and maintain this for 5 minutes.

garret meditation3 – 10 to 20 minutes – Guided Meditation

There are a ton of great free apps that you can download on your phone.  Find one  that you like and simply plug in, put your headphones on and follow the instructions.  This is a great way to give your mind a break from your busy day.

4 – 30 minutes – Go for a Walk

This is one of my recent go to activities.  There are a bunch of trails, sidewalks, parks, beaches, and other options all over southern California.  Just getting outside and walking for 30 minutes is a great way to get your body moving and reset your brain.

5 – 45 minutes – Take a Nap

Sometimes, you just need to close your eyes for a few minutes in the middle of the day.  Its great for your health and also another way to give your brain a rest.  Throw a quick cat nap in there every once in awhile.

4 – 60 minutes – Move Around

Some people lift weights, others do yoga…the key is to find something that you enjoy and simply get your body moving a few times each week.  Whether you join a gym, hire a trainer or simply do a few things at home, getting your body moving and improving its function yields physical and mental dividends.

back bay trail5 – 2-3 Hours – Go to the Beach, Hike, Get Outside

If you have a few hours available, we’d recommend getting outside and enjoying the world around you.  Hike, surf, cycle, paddleboard, climb, play sports… the combination of getting outside and purely enjoying yourself for a few hours is one of the most stress relieving things you can do for yourself.

6 – 1 Day – Take an Adventure 

If you have a day to kill, maybe its time to take a short mini adventure.  Go camping, snowboarding, explore in the desert, go climb a mountain or just go exploring to a place you’ve never been.  The key here is to just get away and shut down  for a day or so.

garret wilcheck7 – 3 Day Reset

Really want to reset and get away?  Take a trip, where you have no cell reception and just enjoy yourself.  Get off the beaten path, hike into the hills, camp by a stream, surf on a quiet beach or just go sit under a tree and chill.  This might be needed once a quarter, twice a year or just a planned trip every year.  The key is to unplug, get away and just relax.

We can all get sucked into the vortex of work, chores, etc, but in order to truly be happy and healthy, we need to figure out ways to enjoy our life.  Some might be a 5 minute vacation, while other times we might disappear for a few days and reset.  Try to incorporate some of these simple ideas into your week and let us know how it goes.

Did you like “7 Simple Ways To Reduce Stress at Work”? Leave us a comment and share this article with your family, friends, and coworkers.

Here’s a few other posts you might enjoy…

5 Ways to Snap Yourself Back Into a Good Mood

Top 10 Places to Get Outside in Orange County, CA.

11 Mini Vacations That Fit Into Your Busy Schedule

If you are ready to improve your quality of life with Innovative Results Active Recovery Class, schedule your free trial below.

Filed Under: Guidance - Coaching - Support, Mental - Mindset Tagged With: 3 Hours, 30 Minutes, 45 Minute, Busy Day, Combat Stress, Following Tips, Minute Vacations, Reduce stress, Reset Your Brain, Slow Movement, stress, Take Day

Increase Productivity in Your Work Day, and Improve Your Energy Levels Throughout the Day with Lunch and Learns

December 3, 2013 by ptpt 1 Comment

Feeling a little sluggish?productive work day

Never enough caffeine to get you through the day?

Find yourself adjusting in your seat trying to alleviate an ache here or a pain there?

It’s time you learned some simple fixes, so set down that cup of coffee and get up out of your seat!

Innovative Results presents Lunch and Learns with Coach Aaron Guyett, where he will give you a systematic way to increase productivity in your work day, and improve your energy throughout the day.

Aaron is going to teach YOU and your co-workers practical, easy ways to feel great and get healthy while you work.

And the BEST part is you don’t have to leave the office.

Aaron will personally come to your business!

What will Aaron discuss, and why?  (Click on the topic link for a sneak preview)

  1. Breathing – Who knew breathing was so important! 🙂  Focused breathing can help decrease stress, releases toxins, strengthens your heart and longs, and enhances your mood!
  2. Stretching – Improve mobility to eliminate ankle, knee, hip and back pain.
  3. Self-Myofacial Release (SMR) – What?! We already said stretching, right?  Learn the difference and why getting the deeper muscle relaxation is so crucial to your ache and pain recovery.
  4. Best Foods for YOUR Productivity – Get a head start now, IR names the 5 Worst Foods You Can Eat.
  5. Quick Exercises To Do During Your Break – You don’t need to hit the gym every day to train your body and improve your health.  Just a couple minutes at your desk can improve your quality of life.
  • *BONUS* – Here are 10 Simple 30 Minute workouts you can do this week: http://www.positivehealthwellness.com/fitness/10-simple-30-minute-cardio-workouts-home/

lunch and learnEach Lunch and Learn will be approximately 30-60 minutes depending on your work place lunch schedule.

If you and your co-workers would be interested in getting a hands-on learning experience call Aaron today 714.469.9338!

Need to clear it with the Human Resources department?

No problem, get Aaron your HR contact information and he will set it up for you!

Don’t miss out on this incredible opportunity!

Aaron is ready to set these up today.

Call Aaron directly – 714.469.9338 or email info@innovative-results.com

If you like the article, “Increase Productivity in Your Work Day, and Increase Your Energy Levels Throughout the Day with Lunch and Learns” please leave us a comment and share this with your friends, family, and coworkers.

If you are ready to train at Innovative Results, and bypass the lunch and learn, fill out the form below.

Filed Under: Blog, Events, Guidance - Coaching - Support, Mental - Mindset, Movement - Exercise, Nutrition, Recovery, Testimonials Tagged With: 30 Minute Workout, 30 Minutes, Aaron Guyett, back pain, Economic Growth, Energy Levels, Improve Your Energy, Increase Your Energy Level, Increasing Productivity, Learn Some, Learn Wills, Learning Experience, lunch, Manufacturing, Production Economics, Productivity, relaxation, Working Day, Working Time

How Long Should I Workout?

July 23, 2013 by ptpt 2 Comments

More isn’t always better.just-tired

People have to get over the mentality that if they work out for longer they are going to get in shape quicker.

Because it simply doesn’t work that way!

If you want great results, your workouts shouldn’t last more than an hour.

It is about being efficient in the gym and optimizing the time you spend there because the hormones that our bodies produce work to our advantage when we keep our workouts under 60 minutes and can actually hinder our progress when we go over.

When you start training, your body will boost testosterone levels significantly and around 30 minutes into your workout, testosterone levels in your body will peak. By about 45 minutes, your testosterone levels are returning back to normal.

So if your workouts go over 60 minutes in length, you hormones are no longer helping you build muscle and burn fat. Your body is instead producing more cortisol, which breaks down muscle tissue, reduces protein synthesis, and increases body fat storage.

Your body begins to fight against all of the hard work you are doing!

Plus let’s face it…We lose focus!

You can’t push yourself to go all out for very long!jessica squat

So instead of lifting heavy one set and wandering around the gym for five minutes “resting,” why not stay focused and get some high quality work done while your hormone levels are helping you build?

Here are some tips to help you get the most out of your workout while keeping it to under an hour.

The best way to get the most out of a 30-45 minute workout is to use compound movements, lift heavy, challenging weights, mix up your rep tempo and vary your rest periods.

By lifting heavier with compound movements, you will maximize your testosterone response and help your body better synthesize protein to build muscle.

AKA you will build more fat burning muscle tissue and look leaner!

And to get even more out of every rep, play with your tempo especially on the eccentric portion of your lifts (when the muscle lengthens).

For example, take 5 seconds to lower down into the squat.

That eccentric portion of a lift is where you can cause the most muscle damage.

Research suggests that more protein synthesis happens after lifts with an emphasis on eccentric training.

So focusing on the eccentric lift will cause bigger and better strength gains while spending LESS TIME IN THE GYM!

time_clock_1Also, while so many of the muscled guys and gals around the gym spend just as much time lifting as they do resting, long rest intervals may not be the best way to maximize your growth hormone response, a hormone that increases protein synthesis and muscle mass.

Short rest intervals have been shown to create a strong growth hormone and testosterone response. Short rest intervals actually increase growth hormone levels higher than longer rest intervals.

However, that doesn’t mean you should just bust through every workout with as little rest as possible.

High intensity exercise does raise cortisol levels and longer rest intervals do allow for more complete recovery, which can allow you to be able to work harder on each round.

Make sure to VARY your rest intervals. Use rest when it’s needed and shorten it when your goals don’t require it!

So stop wasting your time in the gym doing non-efficient workouts. Don’t worry that you need at least two hours to get any real work done and get yourself closer to your goals.

Work SMARTER not LONGER!

You shouldn’t ever need more than an hour in the gym!

So next time you think, “I don’t have time to go to the gym.” THINK AGAIN!

Need help developing the right exercise plan for your goals?

Fill out the form below and let’s get you started with a free trial!

Innovative Results has been recognized as the #1 personal trainers in Orange County and their new gym is completely off the hook! If you’re an active person, looking for a change of pace, then you have to cut out some time to check this place out.  Cool place, great people and incredible workouts!

Filed Under: Guidance - Coaching - Support Tagged With: 30 Minutes, 45 Minute, 45 Minute Workout, Androstanes, Bodybuilding, Boost Testosterone Levels, Cortisol, Eccentric Training, Efficient Workout, Endocrine System, Growth Hormone Levels, Growth Hormone Treatment, Hormone, Hormone Levels, Increase Body Fat, Medicine, Neuroendocrinology, Physiology, Sex Hormones, Testosterone, Testosterone Levels, Workout Go

How To Sleep Better With Exercise

October 17, 2008 by ptpt 3 Comments

We know exercise is good for us, but did you know you will sleep better with exercise? We’ve been told time and time again that it can help prevent weight gain and keep us healthy. But so many barriers exist to prevent us from exercising, especially if we are caregivers.

Time, Health, & Lack of Energy

As a caregiver, you may have less time than any of your friends, neighbors, coworkers, or family members. Each minute of your day may be carefully scheduled. You may find yourself with piles of bills to pay, people to call, prescriptions to pick up, and extra work at night and on the weekends.

You may have knee, hip, ankle, or other joint or bone conditions that prevent weigh-bearing exercises such as Aerobics or running. You may have other health conditions that prevent you from getting your heart rate up too quickly, or too high.

And, quite frankly, you may not have the energy to exercise. Any “spare time” you discover may best be spent taking a nap, cooking a nutritious meal, or even relaxing on the couch with a book. It seems counter-intuitive to spend precious energy on exercise.

Better Sleep, Better Time-Management

Did you know, however, that even walking one mile a day can help you sleep more soundly, and fall asleep faster? According to one study, regular exercise may promote relaxation and raise core body temperature in ways that are beneficial to initiating and maintaining sleep. We all sleep better with exercise.

A Little at a Time

The American Heart Association recommends that individuals perform moderately-intense exercise for 30 minutes most days of the week. This recommendation is similar to those supported by both the Centers for Disease Control and Prevention and the American College of Sports Medicine.

The good thing is you can add up those 30 minutes over the course of one day. As a caregiver, you may never have an entire half hour all at once to devote to exercise. However, you might be able to find 10 minutes after lunch for a walk around the office, or 5 minutes in between TV commercials for some leg lifts. Even vacuuming and cleaning the house has benefits.

You may feel too exhausted each day to even think about exercise, but you have to expend energy to get energy. Staying active and incorporating as much movement into your day as possible will help you stay healthy.

Was this helpful? Leave us a comment….

Innovative Results has been recognized as the most trusted personal trainer in Irvine CA.  Their unique fitness programs help people all around Orange County look better, feel better and perform at their best.

Filed Under: Blog, Movement - Exercise Tagged With: 30 Minutes, can exercise help sleep, can exercise improve sleep, Caregiver, energy, exercise and cant sleep, exercise and sleep, exercise and sleep apnea, exercise and sleep problems, exercise and sleep quality, exercise benefits sleep, health, Movement - Exercise, nap, personal trainer, Prevent Weight Gain, rest, Sleep, sleep better with exercise

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Disclaimer: All quotes are the experiences and opinions of individuals, actual results may vary.

 

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