We’ve moved to a new website visit innovativeresultsgym.com 

Orange County Personal Trainers - Personal Training in Orange County, CA

Innovative Results has been voted #1 orange county personal trainers, best gym in orange county and provides fitnesss training to support active lifestyles

  • About
    • Our Program
    • Our Gym
    • Our Coaches
  • Articles
  • Store
  • Contact
  • IR3 Online Members
  • FREE Trial

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

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

  • Facebook
  • Google+
  • Instagram
  • Twitter
  • YouTube

Which Class Are You Going to Try First?

Articles

Innovative Results

2925 Airway Ave. #J
Costa Mesa, CA 92626

*Located just off Redhill, behind the John Wayne Airport

Contact Us – info@innovative-results.com

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

 

Connect with us

  • Facebook
  • Instagram
  • RSS
  • Twitter
  • YouTube

IR3 Training Schedule

Monday-Friday
5, 6, 9:30 am
3:30, 5, 6, 7 pm
*MWF at 12 Noon

Saturday
8,9 am
10 am Charity Workout

Sunday – CLOSED

Search

View Larger Map
  • Home
  • About Us
  • Contact Us
  • Sitemap
  • Privacy Policy

© 2023 innovative-results.com · Rainmaker Platform